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Friday September 25

TriPark Strength – CrossFit

Warm-up

200m Run

10 Inchworms

10 Cossack squats

10 Reverse lunges

10 Froggers

10 Narrow squats

10 Sumo squats

10 Glute bridges

10Glute bridges with heels down, toes up

10 Hollow rocks

Metcon

Metcon (Time)

For Time:

Buy In: 2K Row

Immediately into:

-4 Rounds –

5 Devil’s Presses (50/35)

50m Farmers Carry with DB’s

10 Renegade Rows (5 each arm)

Cash Out: 1K Row

TIME CAP: 35:00

Midline

IF TIME:

3 Rounds

:30 Swimmers

:30 Rest

:30 Flutter Kicks

:30 Rest

Post WOD Stretching

Standing Quad

Touch Toes

Standing Wall

Pigeon

Iron Cross

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