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Monday July 13

TriPark Strength – CrossFit

Warm-up

:30 For Each Movement

High Knees

But Kickers

Foot to Ceiling

Quad Stretch

Lunge w/ Stretch up on both sides

Samson

Inchworm with Push-up

Scorpion

Cat/Dog

3 Rounds

KB DL x 5

KB Hang High Pull x 5

KB Press x 5

Russian KB Swing x 5

Strength

Clean Deadlift + Clean Pull + Power clean

8 Sets – EMOM

2 Clean Deadlifts + 1 Clean Pull + 1 Power Clean

Metcon

Metcon (3 Rounds for time)

3 Rounds

Every 5 minutes, for 15 minutes (3 sets) for times:

400 Meter Run

5-10 Handstand Push-Ups

10 Pull-Ups

Post WOD Stretching

Banded Hamstring

Banded Iron Cross

Deep Lunge

Thread the needle

Front Rack Stretch (on the ground)

Downward Dog

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