TriPark Strength – CrossFit

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Warm-up

400m Run W/ WB (20/14)

3 Rounds

50’ Bear Crawl w/ WB

10 Strict Knee Ups

5 Wall Ball

Metcon

Metcon (AMRAP – Reps)

:40 – Burpee Box Jump Overs (24/20)

:20 Rest

:40 – Wall Balls (20/14)

:20 Rest

:40 Toes To Bar

:20 Rest

Master: 24/20 – Burpee Box Step Overs

Wall Balls: 20 – 9’ Target

RX+:

Burpee Box Jump Overs: 30/24

Wall Balls 30/20

REST UNTIL 6:00

Metcon (Time)

4 Rounds

Burpee Box Jump Overs

Wall Balls

Toes To Bar

*Use the rep count from Metcon #1

Strength and Skills

4 Sets

15 Seconds of Dumbbell Lateral Raise

15 Second Dumbbell Lateral Raise Hold

15 Seconds of Dumbbell Front Raise

15 Second Dumbbell Front Raise Hold

15 Seconds of Dumbbell Strict Overhead Press

15 Second Dumbbell Strict Overhead Hold

REST :90

*Good Mornings x 10 .

*50-Foot Front-Rack Kettlebell Walk (70/53)

REST :90

*Movements should be controlled. Do not move fast.

Post WOD Stretching

Hold Each Pose For :30

Dragon Stretch – L/R

Pidgeon – L/R

Scoripion – L/R

Thread The Needle R//L

Standing Wall Stretch