TriPark Strength – CrossFit

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Warm-up

200m Run

Length of Gym

High Knees

Butt Kickers

Skip

High Skip

Broad Jumps

Bear Crawls

THEN

2 Rounds

Banded Row + Rotation + Press x 5 Each Side

Upside Down KB Press x 5 Each Side

**See movements here: https://www.facebook.com/watch/?v=1309199835846753

Banded Side Steps x 10 Each Way

Banded Forward and Back Steps x 10 Each Way

Weightlifting

6 Sets

Power Clean & Jerk x 2 reps

Sets 1-3 = @ 60%

Sets 4-6 = @ 70%

*No more than :90 Rest between Sets

STRENGTH – ALTERNATIVE

4 Sets

Supinated-Grip Bent-Over Barbell Row x 15

Rest 30 seconds

Supinated Grip Pull-Up x Max Reps

Rest 30 seconds

Dumbbell Hammer Curl + Press x 10-12 reps

Rest 90 seconds

Power Clean + Jerk

Metcon

Metcon (Time)

For Time

40 Burpee Box Jumps (24″/20″)

50 Power Cleans (155/115)

Rx+:

30″/20″

225/155

Master:

115/75

Midline

4 Rounds

18 Banded Good Mornings

15 x 4-Count Flutter Kicks

12 Glute Bridge

Post WOD Stretching

Hold Each Pose For :30

Arm Across Your Body – R/L

Cow Face – R/L

Head Tilt (R/L) x 5 each side

Thread the Needle – R/L

Downward Dog