wodify-daily
10/02/20

TriPark Strength – CrossFit

Warm-up

20 High Knees

20 Butt Kickers

Inch Worms x 5

PVC Pipe Good Mornings x 10

PVC Pipe Back Squats x 10

PVC Snatch Grip Behind the Neck Press x 5

PVC Snatch Grip BTN Press in ¼ squat x 5

PVC Snatch Grip Sotts Press x 5

W/ a Barbell

10 Cossack Squats w/ bb behind the neck

10 Jump Squats w/ bb behind the neck

Strength

-Every 2MOM for 16:00-

3 Position Snatch Deadlift w/ a 3 second pause

+

1 Hang Squat Snatch

3-Position Snatch Deadlift + 1 Hang Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

5 Push Presses (95/65)

5 Overhead Squats (95/65)

10/7 Cal. on Bike

Post WOD Stretching

Arm Across the Body

Arm behind the head

Butterfly

Pancake

Child’s Pose

Quad Stretch

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