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Monday September 21

TriPark Strength – CrossFit

Warm-up

400m Jog

Leg Swings x 10 each direction/leg

Deep Lunge x :30/side

Ankle Stretch x :30/side

Russian Baby Makers x 10

Goodmornings x 10

Plank hold x :30

Vertical Jumps with focus on opening hips x 5

-Review the Power Clean-

Strength

Power Clean

Take 20 minutes to find your 1RM

Power Clean

Metcon

Metcon (2 Rounds for reps)

AMRAP in 5:00

2-4-6-8-10-12-etc.

Deadlifts (185/155)

Push-Ups

REST 2:00

AMRAP in 5:00

2-4-6-8-10-12-etc.

Thrusters (95/65)

Planking Up and Downs

Post WOD Stretching

Arm across body

Banded Hamstring

Banded Iron Cross

Downward Dog

Piriformis

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