TriPark Strength – CrossFit

Warm-up

400m Run

Deep Lunge x :30/side

Good Mornings x 10

Inch Worm w/ a Push-Up x 5

Banded Lateral Walk x 10 left/right

Banded Monster Walk x 10 forward/backward

Slow Wall Squats x 10

Plank Walk Outs x 5

Lunges x 10 total

400m Run

Metcon

Metcon (Time)

For Time:

TIME CAP: 30:00

Midline

IF TIME:

-3 Rounds-

20 Flutter Kicks (Double Count)

15 Bicycle Crunches

10 Swimmers

5 Breakdancers (each leg)

Post WOD Stretching

Calf Stretch

Cat/Camel x 10

Thread the Needle

Child’s Pose

Standing Quad

Standing Piriformis