TriPark Strength – CrossFit

Warm-up

Runner’s Lunge Matrix

Forward Lunge x 10 each leg

Lunge w/ a Twist x 10 each leg

100m Run

Lateral Lunge x 10 each leg

Back and to the Side Lunge x 10 each leg

100m Run

Backwards Lunge x 10 each leg

Leg Swings x 10 each direction/leg

100m Run

High Skip x 10 total

Ankle Stretch x :30/side

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

Burpee Beep Test (AMRAP – Reps)

Burpee – every minute. Add 1 burpee every minute, until you can no longer complete the prescribed number of burpees within the minute.

Post WOD Stretching

Downward Dog

Cobra

Piriformis

Calf Stretch

Worm