TriPark Strength – CrossFit

Warm-up

High Knees x 20

Butt Kickers x 20

100m Jog

Leg Swings x 10 forward/backward

Deep Lunge w/ a Twist x 5/side

100m Jog

Russian Baby Makers x 10

Air Squats x 10

Metcon

400m Run (Time)

Max Effort 400m Run

Strength

Front Squat

-Front Squats-

5 reps @ 75%

3 reps @ 80%

1 rep @ 85%

5 reps @ 80%

3 reps @ 85%

1 rep @ 90%

% based off of 1RM Power Clean

Metcon

Metcon (No Measure)

-5:00 Tabata-

:20 Work + :10 Rest

Planking Up + Downs

Spidermans (double count)

-5:00 Tabata-

:20 Work + :10 Rest

KB Toe Touches

Half Moons over KB

Post WOD Stretching

Standing Quad Stretch

Downward Dog

Cobra

Iron Cross

Piriformis