TriPark Strength – CrossFit OUTSIDE

Warm-up

150m Jog

Frankenstein x 10/side

High Skip x 10/side

High Knees x 30 total

Butt Kickers x 30 total

Foot to Ceiling x 10/side

Quad Stretch x 10/side

Lunge w/ Stretch up on both sides x 10 total

Samson x 10 total

3 Air Squats + Broad Jump x 3

Strength

Deadlift

5 reps @70%

3 reps @80%

1 rep @ 85-90%

10 reps @ 75%

10 reps @75%

Metcon

Death By Power Cleans (AMRAP – Reps)

EMOM – 20:00

Minute 1: 1 Power Clean

Minute 2: 2 Power Cleans

Minute 3: 3 Power Cleans

Minute 4: 4 Power Cleans

Minute 5: 5 Power Cleans

Minute 6: 6 Power Cleans

Minute 7: 7 Power Cleans

etc . . . .

Rx: 135/95

Rx+: 185/125

Post WOD Stretching

Deep Lunge

Pidgeon

Piriformis

Scorpion

Downward Dog