Monday June 15

TriPark Strength – CrossFit


3 Rounds

100m Row

10 Cossack Squats

5 Tempo Squats – Focus on Opening Hips


2 Rounds

Banded Lateral Steps x 5 each way

Banded Monster Steps x 5 each way

Banded Air Squats x 4


3 Sets

Back Squats x 10 reps

Take 3 seconds to descend

Pause 3 Seconds At Bottom

Between Sets

:30 Plank Hold

:30 Hollow Hold (or modification)


Metcon (3 Rounds for time)

3 Rounds For Quality

250m Row

15 Air Squats

10 DB Hang Clean And Jerks

Rest 1:30 between rounds

Post WOD Stretching

Hurdler Stretch – R/L

Dragon Pose – R/L

Scorpion – R/L

Iron Cross – R/L

Thread the Needle – R/L

Downward Dog

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