TriPark Strength – CrossFit

Warm-up

2 Rounds

Ankle Stretch x 1:00/side

Banded Lateral walk x 10 each way

Banded Monster walks x 10 each way

Banded Good Mornings x 10

:30 Prayer Stretch

10 Wall Squats

400m Run

Strength

Front Squat

E2MOM for 12:00

Front Squat x 2-3 Reps

Perform all working sets at 80-90%

of your 1RM Clean and Jerk. Do not build within your working sets.

Metcon

Metcon (AMRAP – Reps)

6:00 AMRAP

3 Deadlifts (185/135)

3 Burpees over the Barbell

6 Deadlifts

6 Burpees over the Barbell

9 Deadlifts

9 Burpees over the Barbell

12,12, 15,15, 18,18, etc…

Post WOD Stretching

Banded Hamstring

Iron Cross

Scorpion

Child’s Pose

Cat/Camel x 10

Midline

5:00

:20 Work / :10 Rest

Sit-Ups