TriPark Strength – CrossFit

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Warm-up

:30 Row

10 Scap Pull-Ups

10 Scap Push-Ups

10 Banded Good Mornings

:30 Row

10 Kips

10 Push-Ups

10 Barbell Good Mornings

:30 Row

10 Kips

10 Push-Ups

10 Barbell Good Mornings

:30 Row

10 Ring Rows or Pull-Ups

:30 Handstand Hold or Plank Hold

10 Slow and Controlled Deadlifts w/t Barbell

Metcon

Metcon (Time)

With A Partner

2000m Row or 1600m Run

60 KB Swings (53/35)

50 pull ups

40 Burpees

30 Handstand Push-Ups

10 Rope Climbs

*On The Minute – 4 Deadlifts (225/155)

TIME CAP: 30 Minutes

*Max Effort Burpees For Those Who Finish Before Time Cap

Post WOD Stretching

Hold Each Pose For :30

Deep Lunge – R/L

Scorpion – R/L

Piriformis – R/L

Downward Dog

Child’s Pose

Midline

3 Rounds

30 Russian Twist

20 Abmat Sit ups

10 Roll to Candlestick

20 DB Side Bends