wodify-daily
11/06/2019

TriPark Strength – CrossFit

Warm-up

500m Row

2 Rounds

CS Row x 10

CS Archer x 10

Banded Good Mornings x 10

Banded Lateral Walks x 10 each way

Banded Monster Walks x 10

Strength

5 Rounds

5 Tempo Deadlifts (6 sec. up, 6 sec.down)

5 Barbell Rows

5 Barbell Good Mornings

**Build if desired**

*In between each set complete:

5 Strict Toes to Bar OR 5 Strict Knee Ups

10 AbMat Sit-Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

300m Run

12 KB Swings (50/35)

6 Box Jumps (24/20)

2 Rope Climbs

RX+: 70/50

30/24

Masters: 35/25

Step-Ups

Midline

MIDLINE

Sit-Ups x 1:00

Planking Up and Down x 1:00

Knee-Ups x 1:00

V-Ups x 1:00

Russian Twists x 1:00

Post WOD Stretching

Hold each pose for :30/side

Dragon

Pigeon

Piriformis

Scorpion

Thread the needle

Worm

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