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November 13, 2019

TriPark Strength – CrossFit

Warm-up

2 Rounds

30 Second Side Plank (left)

30 Second Scapular Circles from Push-Up Position

30 Second Side Plank (right)

30 Second Active Hang from Pull-Up Bar

6 Kettlebell Windmills (each side)

8 Single Leg Hip Thrusts (each leg)

10 Alternating Cossack Squats

2 Rounds

5 High Hang Muscle Cleans

5 Front Squats

5 Strict Press From Jerk Position

Strength

Clean and Jerk

Every 2 minutes, for 12 minutes (6 sets):

Sets 1-3 = 2 reps @ 60%

Sets 4-6 = 2 reps @ 70%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 3 minutes x 4 Rounds

3 Power Cleans (135/95)

6 Push-Ups

9 Air Squats

*Rest 1 minute between rounds*

Post WOD Stretching

Deep Lunge – R/L

Banded Hamstring

Frog Stretch

Thread the Needle

Downward Dog

Midline

25 Starfish

25 Sit-Ups

25 Planking Jacks

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