wodify-daily
03/02/2020
TriPark Strength – CrossFit
Warm-up
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
Take 20 minutes to build to a heavy 3-rep
Metcon
Metcon (Time)
21-15-9
Deadlifts
Handstand Push-Ups
Post WOD Stretching
Hold Each Pose For :30
Deep Lunge – R/L
Scorpion – R/L
Piriformis – R/L
Downward Dog
Child’s Pose
Midline
4 Rounds
:30 Mountain Climbers
10 Planking Up and Downs
1:00 Wall Sit