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Thursday December 17

TriPark Strength – CrossFit

Warm-up

High Knees x 20

Butt Kickers x 20

Prayer Stretch on ground x :30

Leg Swings x 10 forward/backward

Deep Lunge w/ a Twist x 5/side

Russian Baby Makers x 10

Air Squats x 10

W/ an empty barbell:

Elbow Rotations x 10/side

Bottom of Front squat hold x :15

Barbell on back rack-Cossack Squats x 10/side

Strength

Front Squat

-Front Squats-

6 Sets

Set 1: 5 reps @ 60%

Set 2: 3 reps @ 80%

Set 3: 1 rep @ 90%

Set 4: 5 reps @ 75%

Set 5: 5-6 reps @ 80%

%’s based off of 1RM Power Cleans

Metcon

Metcon (Time)

For Time:

50 Power Cleans

*On the Minute – 7 Sit-Ups

Rx: 155/105 lb

Rx+: 185/125

*Metcon starts w/ Sit-Ups

Post WOD Stretching

Forearm Stretch

Piriformis

Cat/Camel x 10

Downward Dog

Child’s Pose

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