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Tuesday December 22

TriPark Strength – CrossFit

Warm-up

8 English Burpees

8 Banded Air Squats

8 Banded Fire Hydrants

then..

2 Rounds

Wrist Rolls x 10/each direction

Wrist Prayer Stretch x :20

Then…

Ankle Pulses x 10/side

Hamstring Pulses x 10/side

Downward Dog to Cobra w/ a twist x 5

Cossack Squats x 5/side

Bottom of Squat Sit to Reach Up x 5/side

Strength

6 Back Squats + 3 Front Squats

-4 Sets-

6 Back Squats

+

3 Front Squats

Stay at or under 85% of your 1RM Power Clean

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

DB Deadlifts**

DB Hang Power Cleans**

DB See the Light Sit-Ups*

**2 DB’s

* 1 DB

Rx: 50/35

Hang Squat Cleans

Post WOD Stretching

Hamstring Pulse Hold

Downward Dog

Cobra

Piriformis

Dragon

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