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Monday August 10

TriPark Strength – CrossFit

Warm-up

2 Rounds

200m Run or Row

15 Sit-Ups

15 Banded Good Mornings

10 Push ups

10 Reverse Lunge Reach (alternating Samson Stretch)

10 PVC Pass Throughs

10 PVC OHS or Wall Facing Squats

10 Band Pull Aparts

THEN

2 Rounds

Snatch Grip Deadlift x 5

Snatch Grip Back Squat x 5

Snatch Grip Behind The Neck Press x 5

Snatch Balance x 5

Overhead Squat x 5

High Hang Muscle Snatch x 5

Strength

Snatch Grip Deadlift + Power Snatch + Overhead Squat

7 Sets

2 Snatch Grip Deadlifts + 1 *Power Snatch +

1 Overhead Squat

*If pulling early – you will make this a Hang Power Snatch

Metcon

Metcon (Time)

For Time

60/50 Calorie Row

30 *Renegade Rows (50/35)

50 Overhead Squats (95/65)

*Renegade Rows Start With A Push-Up

1 rep = Push-Up + Row + Row

Post WOD Stretching

Front Rack Stretch On The Ground

Prayer

Thread the Needle

Deep Lunge

Downward Dog

Child’s Pose

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