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LAST CLASS OF THE DAY STARTS AT 3PM!!

TriPark Strength – CrossFit

Warm-up

3:00 – Single Unders

Hollow Hold To Superman Hold – Turn Game

THEN – Crossover Symmetry

2 Rounds

Row x 10

Pull Downs x 10

Archer x 10

Gymnastics

3-4 Rounds

Advanced

Kipping Pull-Ups w/ towel x 5

Rest :30

Strict Pull-Ups w/ a hollow x 5-7 linked (can use a band to link)

Athlete

Deficit Pull-Ups from a Box x 5

Rest :30

Lying, Banded Lat Pull Downs x 7

Novice

Kip Swing (w/ box if needed) x 7

Rest :30

Lat. Engaged Ring Rows x 7

Metcon

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

100m Run

10 Box Jumps

7 Burpees

10 Wall Balls (20/14)

Post WOD Stretching

Hold each pose for :30/side

Deep Lunge

Thread the Needle

Touch Toes

Banded Lat

Midline

5 Rounds

:30 Supermans

:30 Sit-ups

:30 Rest

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