wodify-daily
03/04/2020

TriPark Strength – CrossFit

Warm-up

400m Medball Line Time

THEN

3:00 – AMRAP

7 Deadlifts

7 High Hang Muscle Cleans

7 Strict Press

7 Front Squat

Strength

Cluster

Squat Clean into Thruster
Take 20 Minutes to Build to a heavy 2-rep

Metcon

Metcon (Time)

Cash-In: 10 Clusters

3 Rounds

10 Lunges

10 Air Squats

10 Pull-Up Modification

– Chest to Bar Pull-ups

– Pull-up

– Kips

– Jumping Pull-up

– Ring Rows

Cash-Out: 10 Clusters

Rx: Completed in 9-13 minutes

Time Cap: 15:00

Post WOD Stretching

Hold Each Pose For :30

Dragon Stretch

Standing Hamstring

Banded Lat

Banded Tricep

Standing Wall

Prayer

Midline

MIDLINE

21-18-15-12-9

Abmat Sit-Ups

Planking Up and Downs

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