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Monday November 16, 2020

TriPark Strength – CrossFit

Warm-up

On a bike or rower complete:

2 Rounds

:10 easy pace

:10 moderate pace

:10 hard pace

then…

:30 per movement

Arm Circles forward/backward

Quad Stretch into a knee hug

Inch Worms

Lunge w/ a Twist

Banded Pass Throughs

Banded Overhead Squats

Strength

Snatch

Take 20:00 to find your

1RM Snatch

USE THIS BOX IF YOU SQUAT SNATCHED

Power Snatch

Take 20:00 to find your

1RM Snatch

USE THIS BOX IF YOU POWER SNATCHED

Metcon

Metcon (3 Rounds for time)

Every 4:00 on the minute for 12 minutes, complete:

500m Row

10 Hang Squat Cleans w/ DB’s (50/35)

*One DB in each hand

Post WOD Stretching

Downward Dog

Pigeon

Couch Stretch

Piriformis

Standing Wall

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