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Thursday June 25

TriPark Strength – CrossFit

Warm-up

5:00 – AMRAP

:30 on bike or rower

25 Jumping Jacks

15 Mountain Climbers

10 Alt. Deep Lunges

5 Sit-ups to Wide-Leg Reach

THEN

2 Rounds

:30 – Handstand Hang From Pull-Up Bar

:30 – Hollow Hold (focus on proper midline)

Strength

10:00 – EMOM

*Odd: :15 sprint on bike or rower

Even: :30 Handstand Hold or Plank Hold

*After sprint, slow pedal or row for remainder until :45

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Rounds

3:00 – AMRAP

4 Single Dumbbell Snatches

6 Push-ups

10 Air Squats

Rest 1 Minute Between Rounds

Pick-Up where you left off after every round.

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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