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)

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