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Wednesday July 1

TriPark Strength – CrossFit

Warm-up

400m Run

2 Rounds:

15 Air Squats

10 Pushups

5 Strict Pull-Ups (or deficit pull-ups or ring rows)

Followed by…

2 Rounds

With empty bar

10 Strict Press + 10 Back Squats

Strength

5-7 Sets

2 Push Press + Push Jerk

Metcon

Metcon (Time)

5:00 – AMRAP

3 Strict Pull-Ups

6 Burpees

8 Wall Balls

Rest 2:00

For Time

Rounds and Reps achieved in the 5:00 AMRAP

Post WOD Stretching

Child’s Pose

Prayer Stretch

Shoulder Cross

Deep Lunge

Pigeon

Piriformis

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