wodify-daily
05/26/20
TriPark Strength – CrossFit
Warm-up
400m Run
Ankle Rolls x 10 /direction/leg
Knee and Hip Circles x 10 /direction/leg
Active Side and Forward Bends x 10 /direction
Shoulder Circles/Dislocates x 20
Elbow, and Wrist Circles x 10 /direction/arm
Neck Circles x 10 /direction
Air Squat x 20
Thoracic Extension in Squat x 10
Cossack Squat x 20
Glute Bridge/Raise x 20
Scapular Push Ups x 20
Plank x 1 min
w/ Empty Barbell
2 Rounds
Strict Press x 10
Push Press x 10
Strict Press from Split Jerk Landing Position x 5
Strength
8 Sets
Split Jerk x 1 rep
DO NOT BUILD OVER 90%
Rest no more than 1:30 between each set.
Split Jerk
Metcon
Metcon (AMRAP – Rounds and Reps)
8:00 – AMRAP
30 Double-Unders
100m Sprint
3 Ground to Overhead (135/95 lbs)
