wodify-daily
03/10/2020

TriPark Strength – CrossFit

Warm-up

400m Run W/ WB (20/14)

3 Rounds

50’ Bear Crawl w/ WB

10 Strict Knee Ups

5 Wall Ball

Strength and Skills

3-4 Sets

Bulgarian Split Squat x 10 (5 each leg)

Hollow Hold x :45

MB Hamstring Curl x 10

Pike Rolls on MB x 10

Barbell Row x 10

Superman x 10

Metcon

Metcon (2 Rounds for reps)

With A Partner

2 Rounds For Reps

Sled Push x Breezeway

*Partner Performs Double Unders

**Switch

300m MB Wall

*Partner Performs Burpees

**Switch

50’ Bear Crawl w/ DB

*Partner Performs Box Jumps

**Switch

Post WOD Stretching

Hold Each Pose For :30

Hurdler Stretch – R/L

Dragon Pose – R/L

Scorpion – R/L

Iron Cross – R/L

Thread the Needle – R/L

Downward Dog

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