wodify-daily
04/08/2020

TriPark Strength – CrossFit

Warm-up

WARM UP

400m Run

Deep Lunges – 1:00 Each Leg

Samsung Stretch – 1:00 Each Leg

Inch Worm Stretch – 1:00

Strength and Skills

3 Rounds – EVERY 90 SECONDS

Station 1: Bar MU, Chest to Bar OR Ring Dips x Max Reps in 45 seconds

Station 2: Handstand walks

*Work for :45 rest remainder of time.

Metcon

Metcon (No Measure)

WORKOUT

20:00 – EMOM

Minute 1 – 12/8 Calories of Assault Bike (or 200/150 Meters of Rowing)

Minute 2 – 15 Kettlebell Swings (70/53)

Minute 3 – 10 Dumbbell Thrusters (55/35 lbs)

Minute 4 – 10-15 Toes To Bar

Post WOD Stretching

POST WOD STRETCHING

Hold Each Pose For :30

Pidgeon – R/L

Deep Lunge – R/L

Scorpion -R/L

Iron Cross – R/L

Downward Dog

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