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Friday July 17

TriPark Strength – CrossFit

Warm-up

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

10 lying leg raises/side

5/5 each direction lying hip circles per leg

10 SLOW cat-camels

10 bird-dogs

10 banded good mornings

10 single leg hip thrusts per leg

5 inchworms with a pushup

10 Srict K2E or T2B (or sit-ups for C2CF)

10 squat jumps

Strength

Deadlift

6 Sets

Every :90

3 Deadlifts

Metcon

Metcon (Time)

3 Rounds

500 Meter Row

12 Deadlifts

21 Box Jumps

Post WOD Stretching

Standing Hamstring Stretch (on heel)

Deep Lunge

Cat to Camel

Scorpion – L/R

Cobra

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