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Thursday September 10

TriPark Strength – CrossFit

Warm-up

2 Rounds

5 Inchworms w/ a push-up

5 Burpees

5 Air Squats

then…

Banded Single Arm Press x 5/each

Banded Double Arm Press x 10

Banded Good Mornings x 10

Russian Baby Maker Stretch x :30

Metcon

Metcon (Time)

-4 Rounds for Time-

15/12 Calories on Rower

10 KB Snatches (53/35)

12 KB Goblet Squats (53/35)

TIME CAP: 15:00

Strength

-Accessory Strength-

4-5 Rounds

KB Bulgarian Split Squat x 8-10 each leg

HS hold or HS Marching Steps x :30

Lateral and Front raises x 8-10 in each position

Tempo Sit-Up (regular up, 5 seconds down) x 8-10

Post WOD Stretching

Standing Wall

Pigeon

Dragon

Cobra

Thread the Needle

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