wodify-daily
11/4/2019

TriPark Strength – CrossFit

Warm-up

10 each direction

Ankle Circles

Knee Circles

Hip Circles

Wrist Circles

Elbow Circles

Arm Circles

THEN

100m Run

Banded Pull aparts x 10

Banded Pull aparts Above Head x 10

Banded Pull aparts Palms Up in front of chest x 10

100m Run

Skip (Length of Gym)

High Skip Length of Gym)

100m Run

Deep lunge (Length of Gym)

Samson (Length of Gym)

100m Run

Inch Worm (Length of Gym)

Bear Crawl (Length of Gym)

Strength

16:00 EMOM (4 Rounds)

Station 1: 7 DB Bench Presses

Station 2: 10 DB Walking Lunges

Station 3: 7 DB Reverse Fly’s

Station 4: 10 DB Step-Ups

Metcon

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

Midline

MIDLINE

3 Rounds

20 Around The Worlds

20 Strict Knee-Ups

20Froggers

Post WOD Stretching

OST WOD STRETCHING

Hold each pose for :30/side

Banded Lat Stretch

Banded Chest Stretch

Banded Triceps Stretch

Thoracic Spine Stretch on Bench

Downward Dog

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