wodify-daily
03/09/2020

TriPark Strength – CrossFit

Warm-up

Runners Lunge Matrix

Then….

Length of Gym

High Knees

Butt Kickers

Skip

High Skip

Inch Worm W/ Push-Up

Metcon

Metcon (3 Rounds for reps)

5:00 – AMRAP

300m Run

1 Round of Cindy

Max Effort Clean + Jerk

REST 5:00

5:00 – AMRAP

200m Run

2 Rounds of Cindy

Max Effort Clean + Jerk

REST 5:00

5:00 – AMRAP

100m Run

3 Rounds of Cindy

Max Effort Clean And Jerk

“Cindy”

5 Pull-Ups (Pull-Up Modification)

10 Push-ups

15 Air Squats

Rx:

Round 1: 10+ Clean & Jerks

Round 2: 5-10 Clean + Jerks

Round 3: 5-7

Post WOD Stretching

Hold each pose for :30

Piriformis Seated Stretch -R/L

Scorpion – R/L

Iron Cross – R/L

Cat/Cow x 10

Downward Dog

Child’s Pose

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