TriPark Strength – CrossFit

Warm-up

3 Rounds

3 Burpees

6 Banded Good Mornings

3 Inchworm Walkouts

6 Banded Squats

3 Push-Ups

6 Broad Jumps

:20 Overhead Plate Hold

Strength

3 Sets

Station 1: L-Sit/Hollow/Armadillo x :30

Station 2: Handstand Hold x :30

Station 3: *Bottom of Push-Up Hold x :30

*If someone can do 5 solid push-ups (no worm) They can perform 10 solid push-ups instead.

Metcon

Metcon (AMRAP – Rounds and Reps)

10:00 – AMRAP

6 Handstand Push-Ups

12 DB Hang Clean And Jerk (50/35)

18 Straight Leg Sit-Ups

Post WOD Stretching

Deep Lunge

Scorpion

Piriformis

Downward Dog

Child’s Pose