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October 29, 2019

TriPark Strength – CrossFit

Warm-up

Length of Gym

Inch Worm

Broad Jump

Crossover Symmetry

Row x 10

Lat Pulldown x 10

Snow Angels x 10

Y’s, T’s, W’s x 5

then…

Leg Swings x 10 each way

Rocking Rig Squat x: 30 (focus on stretching the hips and ankles)

Strength

Power Clean

E2MOM for 10:00, perform 3 reps

Build to 65-70% and stay at the same weight for all working sets/reps

Metcon

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
RX: 75/55

TIME CAP: 8:00

Post WOD Stretching

Child’s Pose

Tricep Stretch

Forearm Stretch – Fingers away from Body

Deep Lunge

Pigeon

Worm

Midline

50-40-30-20-10

DB Side Bends

Mountain Climbers

Russian Twists

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