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Thursday July 9

TriPark Strength – CrossFit

Warm-up

10 toe taps (R arm to L leg and switch = one)

10 lying leg raises/side

5/5 each direction lying hip circles per leg

10 SLOW cat-camels

10 bird-dogs

10 banded good mornings

10 single leg hip thrusts per leg

5 inchworms with a pushup

10 Sit-Ups

10 squat jumps

Strength

Tempo Deadlift

5 Sets

Tempo Deadlift x 5 reps

(open your hands and reset at the bottom of every rep)

*Take 5 seconds to descend

Rest as needed

**Between Sets do:

5 Starfish + 5 Planking Kick Throughs

Metcon

Metcon (Time)

For Time W/ DBs

50 DB Deadlifts

40 DB Box Step-Ups

30 DB Cleans

20 Man Makers

*Two DB’s during metcon

Post WOD Stretching

Arms behind back and pull tight

Thread the Needle – R/L

Downward Dog

Dragon Pose – R/L

Scorpion – R/L

Iron Cross – R/L

Cobra

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