TriPark Strength – CrossFit

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Warm-up

2 Rounds of:

10x KB Swing

10x KB High Pulls

10x Banded Lat Pull Downs

10x Banded Pull Aparts

5x Ring Rows or 3x Strict PU

Strength and Skills

Rope Climbs + Double Unders

SKILL ALTERNATIVE

3 Rounds

5 Strict Pull-Ups

*10 Strict Knee-Ups

15 Banded Pull-Downs

**1-2 Minutes of Double Under Practice

*If someone cannot bend their knee – do 10 Straight leg tempo sit-ups.

** Practice MU Turn Overs

Metcon

Metcon (Time)

10 Rounds

1 Rope Climbs

15 Wall Balls (20/14)

Masters: 20 to 9’ Target

10 to 9’ Target

Rx+: Legless

WB: 30/20

Midline

25 Wall Ball Sit-ups

50 Regular Sit-Ups

100 Russian Twists

Post WOD Stretching

Hold Each Pose For :30

Forearm Stretch – hands toward body

Iron Cross – R/L

Scorpion – R/ L

Piriformis – R/L

Downward Dog