wodify-daily
11/27/19

TriPark Strength – CrossFit

Warm-up

Walk 100m with a med ball squeezed between your forearms.

Walk 50m with the med ball in the right hand at 90 degrees

Walk 50m with med ball in left hand at 90 degrees

Walk 100m with the med ball overhead thinking about reaching up with the lats.

2 Rounds

10 single arm banded lat pull downs

10 scap pullups

5 pushups w/ :03 descent

5 Ring rows

Strength

Bench Press

E2MOM for 10:00 x 4-6 Reps

After you have completed your last set rest for exactly 3:00 and go immediately into…

E3MOM for 6:00 x Max Reps at 90% of where you ended today in the first portion

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP
10 Overhead Squats (95/65)

30 Double Unders

10 Deadlifts (95/65)

30 Double Unders

Post WOD Stretching

Deep Lunge

Banded Hamstring

Banded Lat Stretch -R/L

Banded Chest – R/L

Banded Triceps – R/L

Piriformis – R/L

Midline

3 Rounds

10 Hollow Body Coils

10 Spidermans

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