wodify-daily
03/17/2020
TriPark Strength – CrossFit
Warm-up
400m run
:45 – W/ A Band (Blue or Red)
Banded Pull-a-parts
Banded Pass Throughs
Banded Single Arm Shoulder Press – Right
Banded Single Arm Shoulder Press -Left
Banded Double Shoulder Press Banded Good Mornings
Banded Pulsing pull-a-parts right above the head
Banded Pulsing pull-a-parts at eye level
Banded Pulsing pull-a-parts at chest level
Strength
Bench Press
Build to a heavy 3-rep
Metcon
Burpee Beep Test (AMRAP – Reps)
Burpee – every minute. Add 1 burpee every minute, until you can no longer complete the prescribed number of burpees within the minute.
Post WOD Stretching
POST WOD STRETCHING
Hold Each Pose For :30
Standing triceps stretch (elbow up and pull-down)
Arm Across the Body
Arms behind back and stretch
Arm on the wall or rig
Prayer Stretch
Midline
50 Around the Worlds
50 Supermans