TriPark Strength – CrossFit

Warm-up

Couch Stretch x 90 seconds per side

Ankle Stretch x 90 seconds per side

Hip Circles x 5 circles in each direction per side

2 Rounds

150m Run

30 seconds of Banded Lateral Monster Walk (Left)

30 seconds of Banded Lateral Monster Walk (Right)

30 seconds of Bear Crawl

30 seconds of Air Squats

Strength

Tempo Front Squat

Every 2 minutes, for 12 minutes (6 sets) of:

Tempo Front Squat x 3 reps

Build over the course of the 5 sets, reaching a heavy triple by the fourth set, and repeating that weight for the final set.

Metcon

Metcon (Time)

18-15-12-9-6-3

Calories on Assault Bike Or Rowers

DB Box Step Overs

Post WOD Stretching

Dragon

Pigeon

Thread the needle

Hand behind head

Downward Dog

Front Rack Stretch (on Ground)