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Thursday July 2

TriPark Strength – CrossFit

Warm-up

1:00 – Jogging Around Square

:30 – High Knees

:30 – Butt Kickers

:30 – Skip

:30 – High Skip

1:00 – Burpees

THEN

5:00 – AMRAP

5 KB Deadlift

5 KB Hang High Pulls

5 KB Press

5 KB Russian Swings

Strength

10:00 – EMOM

Clean Deadlift + Pause At Hang Clean Position for 3 Seconds + Pause at High Hang Clean Position for 3 seconds + High Hang Power Clean

Metcon

Metcon (Time)

For Time

10-9-8-7-6-5-4-3-2-1

Front Squats (From The Ground)

Box Jumps (Step down)

Calories on the Bike

Post WOD Stretching

Sanding Calve Stretch – R/L

Standing Hamstring – R/L

Deep Lunge – R/L

Scorpion – R/L

Iron Cross – R/L

Downward Dog

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