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Tuesday July 21

TriPark Strength – CrossFit

Warm-up

2 Rounds

.3 On Bike (or 250 on rower)

5 English Burpees

10 Russian KB Swings

15 Air Squats

Strength

Metcon (4 Rounds for reps)

4 Rounds

1:00 – Max Burpees

1:00 – KB Swings (53/35)

1:00 – Calories On Bike

1:00 – Rest

Add up reps from each movement, per round.

Metcon

Metcon (AMRAP – Reps)

5 Rounds

2:00 – AMRAP

10/7 Calories On Bike

10 Air Squats

Max Double Unders

Post WOD Stretching

Deep Lunge – R/L

Scorpion – R/L

Piriformis – R/L

Downward Dog

Child’s Pose

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