Monday July 20

TriPark Strength – CrossFit


:30 For Each Movement

Shoulder Circles (:30 each direction)

Knee Hugs

Quad Pulls

Cossack Squats


Standing Hip Circle/Openers

Lunge with Reach / Twist (:30 each side)

Leg Swings (:30 each side)

High Knees

Lateral High Knees

Butt Kicks

Broad Jumps

Vertical Jumps or Skipping

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


2 Hang Snatch Deadlifts + 1 Hang Snatch + Overhead Squat (Every :90 for 8 Sets)


Metcon (AMRAP – Reps)

For Time

10:00 – EMOM

20 Double Unders + Max Effort Devil Press (50/35)

Score = Total number of Devil Presses completed.

Post WOD Stretching

Front Rack Stretch On The Ground


Thread the Needle

Deep Lunge

Downward Dog

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