TriPark Strength – CrossFit

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Warm-up

Banded Lat Stretch x 1:00 (each side)

Banded Hamstring Flossing x 1:00 (each side)

Banded Ankle Stretch x1:00 Each Side

THEN

3 Sets

Muscle Cleans x 5

Tuck Jump x 5

Weightlifting

8 Sets

Clean

Set 1 – 2 reps @ 65%

Set 2 – 2 reps @ 75%

Set 3 – 1 rep @ 80%

Set 4 – 1 rep @ 85%

Set 5 – 1 rep @ 90%

Set 6 – 1 rep @ 95%

Set 7 – 1 rep @ 95+%

Set 8 – 1 rep @ 95+%

Clean

Metcon

Metcon (2 Rounds for time)

2 Rounds

20 Burpees

10 Thrusters (95/65 lbs)

*200 Meter Sled Push (unweighted)

*Sub for .7 On Bike

Rest 2:00 Between Rounds

Midline

50 Swimmers

50 Crunches

50 Good Mornings

50 Bicycle Crunches

Post WOD Stretching

Hold Each Pose For :30

Deep Lunge – R/L

Kneeling Quad – R/L

Banded Hamstring

Frog Stretch