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Monday August 24

TriPark Strength – CrossFit

Warm-up

2 Rounds

:20 of work + :10 Rest

Air Squat

KB Deadlift

KB Swing, eye level (right arm)

KB Swing, eye level (right arm)

2 Rounds

:20 of work + :10 Rest

Banded Pass Throughs

Banded Pull Aparts Eye Level

Banded Pull Aparts – Chest Level, Palms Up

Double Arm Banded Presses

Strength

Strict Press (Total Weight)

Take 10-12 minutes to find your 1 rep max Strict Press.

Then drop down to 85% of the weight you found earlier and do one one set for max reps

Metcon

Metcon (3 Rounds for reps)

3 Rounds

5:00 AMRAP

7 KB Swings (53/35)

7 Box Jumps (24/20)

100m Run

2:00 Rest between reach round

Goal: to improve total reps each round

RX+: 70/53 KB

Post WOD Stretching

Hold each position for :30/side

Banded Lat

Pigeon

Deep Lunge

Child’s Pose

Downward Dog

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