TriPark Strength – CrossFit

Warm-up

:30 For Each Movement

Shoulder Circles (:30 each direction)

Knee Hugs

Quad Pulls

Cossack Squats

Inchworms

Standing Hip Circle/Openers

Lunge with Reach / Twist (:30 each side)

Leg Swings (:30 each side)

High Knees

Lateral High Knees

Butt Kicks

Broad Jumps

Vertical Jumps or Skipping

2 Rounds

Snatch Grip Deadlift x 5

Snatch Grip Back Squat x 5

Snatch Grip Behind The Neck Press x 5

Snatch Balance x 5

Overhead Squat x 5

High Hang Muscle Snatch x 5

Strength

Hang Power Snatch + Hang Snatch

7 Sets

Hang Power Snatch + Hang Squat Snatch

Between Each Set:

:20 Hollow Hold

10 Sit-Ups

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Post WOD Stretching

Front Rack Stretch On The Ground

Prayer

Thread the Needle

Deep Lunge

Downward Dog

Child’s Pose