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Monday July 6

TriPark Strength – CrossFit

Warm-up

Two sets of:

Work for :30 on each of the movements.

Banded Palloff Hold (:30 each side)

Banded Lateral Monster Walk (:30 each direction)

Banded Squats

Side Plank Hold (:30 each side)

Russian Baby Makers

Strength

Back Squat

6 Sets

Back Squat

Set 1: 5 Reps

Set 2: 5 Reps

Set 3: 3 Reps

Set 4: 3 Reps

Set 5: 2 Reps

Set 5: 2 Reps

Record your last set weight

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 – AMRAP

40 Double-Unders

20 Wall Ball Shots

10 Toes to Bar or Sit-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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