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Friday July 3

TriPark Strength – CrossFit

Warm-up

400m Run

3 Rounds

Hollow Rocks x 10

Active Hang x 20 seconds

Scapula Pull-Ups x 5

Superman’s x 10

Plank Hold x :20

Strength

EMOM x 6:00

Even – 20 seconds Support on Rings (top of dip) + 10 seconds Hold in Catch Position (bottom of dip)

Odd – Handstand Hold x :30-:40 OR HSPU x 5-7

Metcon

Metcon (Time)

21-15-9

KB Snatches

Handstand Push-Ups

Immediately into . . .

12-9-6

Ring Dips

Pull-Ups

Post WOD Stretching

Child’s Pose

Front Rack Stretch on the ground

Banded Lat

Banded Chest

Quad Stretch

Piriformis

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