wodify-daily
04/07/2020

TriPark Strength – CrossFit

Warm-up

WARM UP

400m Run

:30 Each Stretch

Quad Stretch

Knee To Chest

Straight Leg Kicks

Side Lunge

Walking Samson

Walking Spiderman

Inchworms

3 Air Squats + 1 Broad Jump

High Knees

Butt Kickers

300m Run

– Followed By –

:30 – PVC Pass Throughs

1:00 – Warrior Squat

With the barbell on the ground directly in front of you, squat down and place one hand on. Keeping that elbow locked out and your chest tall, reach with the opposite hand overhead, focusing on rotating the shoulders and upper back (thoracic). Look towards the fingertips, pause for a moment, and then change arms.

:30 PVC OH Squat

Strength

Power Snatch + Over Head Squat


STRENGTH

Build to a Heavy Complex:

Power Snatch + Overhead Squat

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Post WOD Stretching

POST WOD STRETCHING

Deep Lunge – R/L

Pidgeon – R/L

Thread the Needle – R/L

Cow Face – R/L

Downward Dog

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