TriPark Strength – CrossFit

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Warm-up

With a Partner:

2000m Row

10 Junk Yard Dogs (each)

Weightlifting

Sumo Deadlift High Pull

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Women Rx:

WB = 14

SDLHP = 55

Box Jumps = 20″

Push Press = 55

Post WOD Stretching

Deep Lunge – R/L

Pidgeon – R/L

Thread The Needle – R/L

Iron Cross – R/L

Scorpion – R/L

Midline

3 Rounds

With (2) Kettlebells’s or Dumbbells’s:

50 Meters – Left Arm Overhead, Right Arm Hang

50 Meters – Right Arm Overhead, Left Arm Hang

50 Meters – Both Front Rack

50 Meters – Both Overhead

*Athlete’s choice on loading. Rest as needed between sets, with the intention

on each set being unbroken. Free to build between sets