TriPark Strength – CrossFit

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Warm-up

4 Rounds

100m Sled Push

:20 Hard on the Bike

10 See The Light Sit-Ups

50’ Bear Crawl

Strength and Skills

Turkish Get-Up

Metcon

Metcon (Time)

In Teams of 2 or 3

200/140 Calorie Assault Bike

Directly into:

3 Rounds

100m Sled Push (135/90)

30 Box Jump Overs (24″/20″)

10 Turkish Get-Ups (35/25)

Rx+:

180/135

Turkish Get-Up: 50/35

Midline

2 Rounds

20 Good Mornings

40 DB Side Bends

60 Swimmers

Post WOD Stretching

Arm Across The Body – R/L

Archer – R/L

Thread the Needle – R/L

Deep Lunge – L/R

Downward Dog