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Tuesday August 4

TriPark Strength – CrossFit

Warm-up

1:00 – High Knees

1:00 – Butt Kickers

1:00 – Foot To Ceiling

1:00 – Standing Quad

1:00 – Banded Good Mornings

1:00 – Inchworm Walkouts

1:00 – Hollow Hold

Then . . .

3 Rounds

Hang Clean Pulls x 3

High Hang Muscle Clean x 3

Tall Cleans x 3

Front Rack Alternating Reverse Lunges x 6

Strength

Power Clean

8 Sets

Power Clean or Hang Power Clean x 1.1.1

(rest 4-5 seconds between singles)

Suggested loading by set (by %): 60, 65, 70, 75, 80, 82, 84, 86

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 – AMRAP

6 Power Cleans (65% of today’s heaviest)

12 Alternating Reverse Lunges (65% of today’s heaviest)

12 See The Light Sit-Ups (25/15 lbs)

Post WOD Stretching

Child’s Pose

Banded Lat

Banded Chest

Quad Stretch

Piriformis

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