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Thursday October 22

TriPark Strength – CrossFit

Warm-up

200m Jog

Foot to Ceiling x 10/side

Quad Stretch x 10 total

Lunge w/ Stretch up on both sides x 5

Tuck Jumps x 10

Leg Swings x 10 each direction

Air Squats x 10

Metcon

Metcon (4 Rounds for time)

-4 Rounds-

Within 2:00, complete:

200m Run

10 Step-Ups

10 DB Snatches (from the ground)

Rest 2:00 between each round

Strength

Hang Snatch

5 Sets x 2 Reps

@ 75-80% of 1RM Hang Snatch

Post WOD Stretching

Thread the Needle

Child’s Pose

Piriformis

Forearm Stretch

Touch Toes

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