wodify-daily
03/16/2020

TriPark Strength – CrossFit

Warm-up

200m Low Sled Push.

While athletes jump rope while they wait their turn for the sled push.

Followed by (length of the gym)

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Foot To Ceiling

Walking Samson

Inch Worms

Strength

Deadlift

5 Sets

Deadlifts

Set 1 – 10 reps @ 50% of 1-RM

Set 2 – 10 reps @ 60%

Set 3 – 8 reps @ 75%

Set 4 – 6 reps @ 85%

Set 5 – 4 reps @ 90%

Metcon

Metcon (AMRAP – Reps)

4:00

Tabata – :20 work + :10 Res

Russian Twists

Score is lowest reps achieved.

REST 1:00

Metcon (AMRAP – Reps)

METCON #2

4:00

Tabata – :20 work + :10 Res

Pike Rolls on Wall Ball

Score is lowest reps achieved

REST 1:00

Metcon (AMRAP – Reps)

METCON #3

4:00

Tabata – :20 work + :10 Res

Planking Up and Downs

Score is lowest reps achieved

Post WOD Stretching

Hold each pose for :30

Piriformis Seated Stretch

Banded Hamstring

Banded Iron Cross

Banded Cat/Cow x 10

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