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Wednesday August 5

TriPark Strength – CrossFit

Warm-up

3 Rounds

3 Burpees

6 Step-Ups

3 Inchworm Walkouts

6 Banded Squats

3 Push-Ups

6 Broad Jumps

:20 Handstand Hold or Plate Hold

Strength

Metcon (2 Rounds for reps)

For Reps

1:00 Handstand Push-Ups

1:00 Box Jumps

Rest 1:00

4 Rounds

EMOM

Minute 1: 50% HSPU Achieved Above

Minute 2: 50% Box Jumps Achieved Above

Record how many HSPU’s and Box jumps you completed from part 1.

Metcon

Metcon (Time)

FOR TIME

21-15-9

Calories On Bike

Box Step-Ups (50/35)

Immediately Into

12-9-6

DB Squat Cleans (50/35)

Burpees Over a Dumbbell

Both workouts are w/ 2 DBs.

Post WOD Stretching

Quad Stretch

Downward Dog

Cobra

Child’s Pose

Standing Wall

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