TriPark Strength – CrossFit

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Warm-up

4:00 – Light Bike OR 800m jog

THEN

3 Rounds

10 Slow Wall Squats

10 Ring Rows

10 Sit-Ups

10 Lunges

THEN

With a Barbell

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Weightlifting

Full + Quarter Front Squat

Build to a Heavy

(descend below parallel, come up 2-3 inches above parallel, then drop back below parallel again before coming up to full hip and knee extension

Full + Quarter Front Squat

Metcon

Metcon (Time)

200m Run

21 Power Cleans (95/65)

200m Run

30 Ab Mat Sit-Ups

200m Run

15 Power Cleans (95/65)

200m Run

20 Ab Mat Sit-Ups

200m Run

9 Power Cleans (95/65)

200m Run

10 Ab Mat Sit-Ups

Time Cap: 15:00