TriPark Strength – CrossFit

Warm-up

10 toe taps (R arm to L leg and switch = one)

:15 Hollow Hold

10 lying leg raises/side

:15 Plank Hold

5/5 each direction lying hip circles per leg

:30 Hollow Hold

10 SLOW cat-camels

:30 Plank Hold

10 banded good mornings

:45 Hollow Hold

10 single leg deadlifts on each side (barbell or KB

:45 Plank Hold

1:00 Banded Walks (:30 for each direction)

Strength

Deadlift

Take 20 minutes to build to a heavy 3-rep

Metcon

Metcon (Time)

21-15-9

Deadlifts

Handstand Push-Ups

Post WOD Stretching

Hold Each Pose For :30

Deep Lunge – R/L

Scorpion – R/L

Piriformis – R/L

Downward Dog

Child’s Pose

Midline

4 Rounds

:30 Mountain Climbers

10 Planking Up and Downs

1:00 Wall Sit