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Tuesday November 17

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

Squat Sit to Reach x 5/side

Strength

6 Back Squats + 3 Front Squats

-5 Rounds-

6 Back Squats

+

3 Front Squats

Stay at or under 80% of 1RM Power Clean

Metcon

Metcon (Time)

For Time

21-15-9

Front Rack Barbell Lunges (95/65)

Wall Balls (20/14)

Burpees Over The Barbell

Post WOD Stretching

Dragon

Standing Quad

Iron Cross

Scorpion

Downward Dog

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