TriPark Strength – CrossFit

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Warm-up

Two sets of:

30 Second Side Plank (left)

30 Second Scapular Circles from Push-Up Position

30 Second Side Plank (right)

30 Second Active Hang from Pull-Up Bar

6 Kettlebell Windmills (each side)

8 Single Leg Hip Thrusts (each leg)

10 Alternating Cossack Squats

2 Rounds

5 Tall Jerks

5 Strict Press From Jerk Position

Weightlifting

6 Sets

2 Front Squats + 1 Jerk

2 Front Squats + 1 Jerk

Metcon

Metcon (Time)

For Time

30 Dumbbell Thrusters (50/35 lb DBs)

30 Dumbbell Power Cleans (50/35 lb DBs)

30 Strict Handstand Push-Ups

30 Burpees

100 Double Unders

Midline

25 Starfish

25 Planking Up and Downs

25 Sit-Ups

25 Planking Jacks

Post WOD Stretching

Hold Each Pose For :30

Deep Lunge – R/L

Banded Hamstring

Frog Stretch

Thread the Needle

Downward Dog