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Wednesday December 11, 2019

TriPark Strength – CrossFit

Warm-up

Length of the Gym (there and back)

Jog x 3

Skip

High Skip

High Knees

Butt Kickers

Foot to Ceiling

Quad Stretch

Lunge w/ Stretch up on both sides

Samson

3 Air Squats + Broad Jump

Strength

Power Clean + Jerk

Every 90 seconds, for 15 minutes (10 sets):

Power Clean + Jerk x 2 reps

Build over the sets to establish a 2RM

Metcon

Barbell + Burpee AMRAP (AMRAP – Reps)

10:00 – AMRAP

1 Deadlift

1 Hang Clean

1 Front Squat

1 Push Press

* You must perform 5 Burpees any time you rest the weight on the ground. *

Weight: 115/75
last completed on 1/3/19

Post WOD Stretching

Banded Hamstring

Iron Cross

Scorpion

Slow Cat/Camels x 10

Child’s Pose

Midline

50-40-30-20

Straight Leg Sit-Ups

Mountain Climbers

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