wodify-daily
04/16/20

TriPark Strength – CrossFit

Warm-up

6:00 – AMRAP

:30 Rower

:10 Plank hold

*5 Russian Baby Makers

Banded Lateral Walks x 10

Banded Monster Walks x 10

:10 Plank hold

*from bottom squat, grab feet extend your legs until you are bowed at waist, then back to bottom of squat.

Strength

Back Squat

STRENGTH

4 Sets

Back Squats x 8

Metcon

Metcon (Time)

3 Rounds For Time

400 Meter Run

30 Alternating Cossack Squats

15 Toes to Bar

Post WOD Stretching

Hold each pose for :30

Deep Lunge – R/L

Pidgeon – R/L

Scorpion – R/L

Iron Cross – R/L

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