Wednesday July 8

TriPark Strength – CrossFit


400m Run

3 Rounds

Banded Pull A Parts x 10

Banded Pass Throughs x 10

Banded Presses x 10

:20 Top of Push-Up (Plank)

:20 Bottom of Push-Up

Active Hang x :20

Scapula Pull-Ups x :20


3 Sets

Kips x 10

Top of Ring Dip Hold x :20

Strict Pull-ups x 5-7

Ring Dips x 5-7


Metcon (Time)

For Time

800 Meter Run

immediately followed by…

5 Rounds

4 Kipping Pull-Ups

8 Lunges

12 Burpees

immediately followed by…

800 Meter Run

Post WOD Stretching

Child’s Pose

Prayer Stretch

Shoulder Cross

Deep Lunge


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