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Monday June 22

TriPark Strength – CrossFit

Warm-up

3 Rounds

100m Row

10 Cossack Squats

Banded Lateral Walks x 10 (5 Each Direction)

Banded Monster Walks x 10 (5 Each Direction)

THEN

Planking Ankle Rotations x 10

Banded Ankle Stretch x :30 Each Ankle

Bottom of Squat Hold x :30

Lying on Ground Front Rack Stretch x 1:00

Strength

4 Sets

Front Squats x 10 reps

Take 3 seconds to descend

Pause 3 Seconds At Bottom

Between Sets

Russian KB Swings x 10

Single Arm Strict Press w/ DB x 5 (each arm)

Metcon

Metcon (Time)

5 Rounds For Quality

30 Double Unders

10 Thrusters

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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