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Thursday June 4

TriPark Strength – CrossFit In The Park

Warm-up

Arm Circles x 10 each way

Hip Circles x 10 each way

Ankle Circles x 10 each way

High Knees x 20

Butt Kickers x 20

Russian Baby Makers x 5

Samson x 10 total

Bend and Bow x 10

Lateral Plank Walk x 5 steps each direction

Metcon

Metcon (Time)

-EMOM for 3 minutes, rest :15 between minutes-

Broad Jumps

Banded Deadlifts

Suitcase Crunches

Record your reps for each round

Rest 3:00

Then…

-4 Rounds for time-

Broad Jumps

Banded Deadlifts

Suitcase Crunches

(using the rep scheme that you found above)

Strength

-EMOM for 10:00-

High Hang Power Clean

+

Hang Power Clean

+

Clean

Post WOD Stretching

Deep Lunge

Frogger

Piriformis

Iron Cross

Child’s Pose

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