wodify-daily
09/29/20

TriPark Strength – CrossFit

Warm-up

800m jog

10 Banded Pull Aparts Chest Level

10 Banded Pull Aparts Eye Level

10 Banded Pull Aparts above head

5 Inchworms

10 Air Squats

10 Cossack squats

10 Rev lunges

10 Froggers

Strength and Skills

-4 Rounds-

10 Back Squats at 60-65% of 1RM Clean

10 Bulgarian Split Squats (5/leg) w/ DB’s

10 Banded Fire Hydrants (5/leg)

:30 Plank Hold

Rest as needed between rounds

Metcon (Time)

-15-12-9-

Back Squats (135/95)

Handstand Push-Ups

Hang Power Cleans (135/95)

TIME CAP: 10:00

Post WOD Stretching

Deep Lunge

Pigeon

Piriformis

Iron Cross

Scorpion

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