TriPark Strength – CrossFit

View Public Whiteboard

Warm-up

1:00 – Jogging in Gym

:30 – High Knees

:30 – Butt Kickers

:30 – Burpees

:30 – Squats

-Then-

:30 – Ankle Circle (r)

:30 – Ankle Circles (l)

1:00 – Dragon w/ emphasis of leaning forward and stretching the ankle (R)

1:00 – Dragon w/ emphasis of leaning forward and stretching the ankle (L)

20 mountain climbers (knees to chest)

20 mountain climbers (feet outside of the hands)

20 froggers

10 Inch Worms with Push-Up

:45 Ankle Stretch – to the wall (each side)

10 Rig Assisted Squats

10 reps of squats facing a wall arms overhead, go SLOW, sit back in the heels. The wall will force you to keep your torso upright which will be very important.

Weightlifting

6 Sets

Back Squat

1 Tempo Pausing Back Squat

1 Back Squat

Tempo: 5s negative, 3 second pause in bottom. Regular stand.

*Build Over the course of 6 sets.

1 Pausing Tempo Back Squat + 1 Back Squat

Metcon

Metcon (Time)

5 Rounds

100’ Sled Push (180/135)

10 Sandbag Squats (70/50)

Rx+: 225/180

100/70

Midline

3 Rounds

40 DB Side Bends

30 Russian Twist

20 Abmat Sit ups

Post WOD Stretching

Hold Each Pose For :30

Deep Lunge – R/L

Scorpion – R/L

Piriformis – R/L

Downward Dog

Child’s Pose