TriPark Strength – CrossFit

Warm-up

2 Minutes On The Bike

10 toe taps (R arm to L leg and switch = one)

:15 Hollow Hold

10 lying leg raises/side

:15 Plank Hold

5/5 each direction lying hip circles per leg

:30 Hollow Hold

10 SLOW cat-camels

:30 Plank Hold

10 banded good mornings

:45 Hollow Hold

10 single leg deadlifts on each side (barbell or

KB

:45 Plank Hold

1:00 Banded Walks (:30 for each direction)

Strength

Deadlift

10 Sets

Deadlift x 3 reps @ 80% of 1-RM

Metcon

Metcon (Time)

For Time

500m Row

50 KB Swings (50/35)

500m Row

Post WOD Stretching

Deep Lunge

Scorpion

Piriformis

Downward Dog

Child’s Pose