wodify-daily
05/28/20

TriPark Strength – CrossFit

Warm-up

Calf/Ankle Stretch against the wall x :30 each side

Knee to the Wall ankle stretch x :30 each side

Tibial Rotation x 10

Rocking Rig Assisted Squats x 10

Leg Cross Hip/Glute Stretch x :30 each side

Abductor Stretch x :30 each side

Russian Baby Makers x 10

See Movements Here: https://www.youtube.com/watch?v=YqUT087hHf8

400m Run or 500m row.

Weightlifting

In 15 minutes or less…

Establish a 3-RM Back Squat

Rest 3 minutes and then…

One set of:

Back Squat x 10 reps @ 80% of today’s 3-RM

Back Squat

Metcon

Metcon (Time)

27-21-15

AbMat Sit-Ups w/ WB (20/14)

*50 Double Unders Between Sets

Directly Into

10-8-6-4-2

Burpees

Handstand Push-Ups

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