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Thursday June 4

TriPark Strength – CrossFit In The Park

Warm-up

Arm Circles x 10 each way

Hip Circles x 10 each way

Ankle Circles x 10 each way

High Knees x 20

Butt Kickers x 20

Russian Baby Makers x 5

Samson x 10 total

Bend and Bow x 10

Lateral Plank Walk x 5 steps each direction

Metcon

Metcon (Time)

-EMOM for 3 minutes, rest :15 between minutes-

Broad Jumps

Banded Deadlifts

Suitcase Crunches

Record your reps for each round

Rest 3:00

Then…

-4 Rounds for time-

Broad Jumps

Banded Deadlifts

Suitcase Crunches

(using the rep scheme that you found above)

Strength

-EMOM for 10:00-

High Hang Power Clean

+

Hang Power Clean

+

Clean

Post WOD Stretching

Deep Lunge

Frogger

Piriformis

Iron Cross

Child’s Pose

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TriPark CrossFit 1049 Broadway, Suite 50 Sacramento, CA 95818 (916) 601-6102
(916) 601-6102
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Burn Body Fat & Build Lean Muscle
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Nutrition, Health, Longevity
My goal is to increase energy levels and make healthy lifestyle changes. Lower or potentially wean off prescription drugs. Reverse medical conditions and heal my body naturally.
Burn Body Fat
I want an exercise and nutrition program that will naturally decrease body fat in a healthy and sustainable way.
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I want to increase overall strength and build muscle. Learn correct weightlifting techniques and become more functionally fit.
Improve CrossFit Performance
Improve my gymnastics skills, weightlifting personal records, and workout scores.
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I am a beginner and have never tried CrossFit or joined a CrossFit affiliate.
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Personal Training
One-on-one setting with flexible scheduling. These sessions are customized around your goals, strengths, and weaknesses. It’s a program created by Certified Coaches exactly for you! Benefits include a personalized nutrition plan and increased accountability.
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Personal Training
One-on-one setting with flexible scheduling. These sessions are customized around your goals, strengths, and weaknesses. It’s a program created by Certified Coaches exactly for you! Benefits include a personalized nutrition plan and increased accountability.
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Fundamentals Course
This program is the first step in getting started with group CrossFit classes. Inside this course, you will learn all CrossFit movements, techniques, skills, and gain confidence within our exercises. Do not feel intimidated—all classes can be modified by changing weight and intensity.
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Fundamentals Course
This program is the first step in getting started with group CrossFit classes. Inside this course, you will learn all CrossFit movements, techniques, skills, and gain confidence within our exercises. Do not feel intimidated—all classes can be modified by changing weight and intensity.
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Group CrossFit Classes
Our sixty-minute classes include, a warm-up, skill/strength work, daily WOD, core work, and a cooldown. With prior CrossFit experience, we allow you to get started with group classes. However, you are welcome to participate in our School of Fitness Course as a “refresher”.
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TriPark Remote is the best training delivered directly to you without sacrificing results or money. You will work one-on-one with a Coach, but complete the workouts from any location.
You will be provided with workouts, nutrition help, and accountability.
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