wodify-daily
05/14/20

TriPark Strength – CrossFit

Warm-up

2 Rounds

Perform 30 seconds each of the following movements…

Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)

Station 2 – Banded Lateral Monster Walk

Station 3 – Banded Squats

Station 4 – Side Plank Hold

Station 5 – Russian Baby Makers

Strength

6 Sets

Back Squat

Set 1 – 5 reps @ 65-70%

Set 2 – 3 reps @ 75-80%

Set 3 – 1 rep @ 85-90%

Set 4 – 6 reps @ 80%

Set 5 – 6 reps @ 80%

Set 6 – 6 rep @ 80%

Rest 2-3 minutes between sets.

Back Squat

Metcon

Metcon (Time)

3 Rounds For Time

30 Wall Ball Shots (20/14)

25 Kettlebell Swings (53/35)

20 Box Jumps (24″/20″)

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