TriPark Strength – CrossFit

Warm-up

Arm Circles x 10 forward/backward

Banded Pull Aparts at chest level x 10

Banded Pull Aparts at eye level x 10

Banded Pull Aparts Above head x 10

Y’s, T’s, W’s x 10 each position

Deep Lunge w/ a twist x 5/direction

Bend and Bow x 10

Slow Air Squats x 10

Strength

Halting Snatch Deadlift + Snatch Pull + Snatch

-5 Sets-

You may work up to 90% of your 1RM Snatch for this complex

Metcon

Metcon (Time)

-For Time-

TIME CAP: 20:00

Post WOD Stretching

Deep Lunge

Thread the Needle

Child’s Pose

Pigeon

Worm