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Thursday July 16

TriPark Strength – CrossFit

Warm-up

2 Rounds – EMOM

Minute 1 – Bear Crawl x 45 seconds

Minute 2 – Straight Leg Sit-Ups x 10

Minute 3 – Russian Baby Makers x 10 reps

Minute 4 – Static Hang x 30-45 seconds

Metcon

Metcon (AMRAP – Reps)

METCON #1

For max reps (or calories):

60 seconds of Assault Bike, Rowing or Jump Rope

Rest 60 seconds

60 seconds of Alternating Dumbbell Snatches

Rest 60 seconds

60 seconds of Toes to Bar

Rest 60 seconds

60 seconds of Burpees

Rest 60 seconds

60 seconds of Front Squats

Rest 60 seconds

60 seconds of Push-Ups

Rest 4 minutes until the running clock reaches 15:00, and then…

Metcon

Metcon (No Measure)

METCON #2

4 Rounds – EMOM

Minute 1 – Assault Bike, Rowing or Jump Rope x 55-65% of Calories Achieved in 60 seconds

Minute 2 – Alternating Dumbbell Snatches x 55-65% of Reps Achieved in 60 seconds

Minute 3 – Toes to Bar x 55-65% of Reps Achieved in 60 seconds

Minute 4 – Burpees x 55-65% of Reps Achieved in 60 seconds

Minute 5 – Front Squats x 55-65% of Reps Achieved in 60 seconds

Minute 6 – Push-Ups x 55-65% of Reps Achieved in 60 seconds

Post WOD Stretching

Dragon

Pigeon

Thread the needle

Hand behind head

Downward Dog

Front Rack Stretch (on Ground)

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