TriPark Strength – CrossFit

Warm-up

2 Rounds

15 mtn. Climbers

10 sit-ups

5 up/downs

5 inch worms with a push-up

:30 ankle stretch (each side)

:30 prayer stretch

Strength

-4 Rounds-

Tempo Squats x 5

:05↓, :02 pause, :05↑

Glute Bridges w/ weight x 10

Glute Bridge Hold w/ weight x :30

Toes to Target x 10

V-Up Hold x: 30

Metcon

Metcon (3 Rounds for reps)

-Tabata x 8 Rounds of each movement

Tabata = :20 work + :10 Rest

Burpees

Jumping Lunge

Mountain Climbers

Post WOD Stretching

Standing Wall

Deep Lunge

Pigeon

Thread the Needle

Cobra