wodify-daily
03/18/2020
TriPark Strength – CrossFit
Warm-up
Length of the Gym (there and back)
Jog x 3
Skip x 3
High Skip x 3
High Knees x 3
Butt Kickers x 3
Foot to Ceiling x 1
Quad Stretch x 1
Lunge w/ Stretch up on both sides x 1
Samson x 1
3 Air Squats + Broad Jump x 1
Strength
9-Rep Clean Complex
3 Unbroken Sets
1 High Hang Clean
1 Hang Clean
1 Clean
5 Sets
Every 4:00 -3 Unbroken Sets
1 High Hang Clean
1 Hang Clean
1 Clean
*All Squats
**Athlete must hold onto the barbell for all three sets without dropping.
**Add weight as you go.
Metcon
Metcon (AMRAP – Rounds and Reps)
10:00 – AMRAP
10 Box Jumps
10 Reverse Lunges (no weight)
30 Double Unders
Rx: 8+ Rounds
Post WOD Stretching
Hold Each Pose For :30
Deep Lunge – R/L
Pidgeon – R/L
Piriformis – R/L
Scorpion – R/L
Downward Dog
Midline
MIDLINE
3 Rounds
10 Hollow Body Coils
10 Spidermans