TriPark Strength – CrossFit


4 Rounds

:30 Bike

:10 Plank hold

5 Russian Baby Makers

5 Banded Lateral Walks (each way)

:10 Plank hold

5 Banded Monster Walks (each way)


6 Sets

Pausing Front Squat (3 seconds) +

Front Squat

Weight: 70-80% of 1-Rep FS

*No bounce on the pausing FS or the

Regular FS

Pausing Front Squat (3 seconds) + Front Squat


Metcon (Time)

800m Run

45 Deadlifts (245/165)

30 Burpees Over The Barbell

Post WOD Stretching

Hold Each Pose For :30

Hurdler Stretch – R/L

Dragon Pose – R/L

Scorpion – R/L

Iron Cross – R/L

Thread the Needle – R/L

Downward Dog


Metcon (5 Rounds for reps)

5 Rounds

20 second L-Sit Hold (pull-up bar or parallettes)

20 Second Hollow Rock

20 Seconds of Sit-Ups

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