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Thursday July 23

TriPark Strength – CrossFit

Warm-up

4 Rounds

:20 Work + :10 Rest

Forward Lunge

4 Rounds

:20 Work + :10 Rest

Reverse Lunge

4 Rounds

:20 Work + :10 Rest

Air Squats

4 Rounds

:20 Work + :10 Rest

Sit-Ups

4 Rounds

:20 Work + :10 Rest

Plank Hold

Strength

4-5 Rounds

Bulgarian Split Squat x 10 (5 each leg)

Planking Walkouts x 5

Cossack Squats x 10 (5 each leg)

V-Up Hold x :30

Tempo Goblet Squat x 5

Tempo = 3-4 seconds down.

Metcon

Metcon (Time)

Dumbbell DT
5 Rounds

12 Deadlift

9 Hang Power Cleans

6 Push-Press

*With 2 Dumbbells

Rx: 50/35

Post WOD Stretching

Deep Lunge

Pigeon

Cat/Camel

Child’s Pose

Downward Dog

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