wodify-daily
11/5/2019

TriPark Strength – CrossFit

Warm-up

3:00 – bike or rower

2 Rounds

Scapula Pull-ups x 5

Pausing Air Squats x 5

Inch Worms w/ Push-Up x 5

THEN

2 Rounds

Kips x 5

Tempo Back Squats x5

Strict Press x 5

THEN

2 Rounds

Kipping Pull-ups x 5

Back Squat w/ Empty BB x 5

Push Press x 5

Metcon

Metcon (3 Rounds for time)

Every 10:00 for 30:00

Buy In’s:

Round 1: 300m Row

Round 2: .6 on Bike

Round 3: 250 Run

After your buy in is completed for that round, athletes will immediately go into:

15 Back Squats (95/65)

15 Push Presses (95/65)

7 Bar Muscle-Ups

10 Wall Balls (20/14)

Score= time it takes to complete each round

Midline

MIDLINE

50-40-30-20-10

Flutter Kicks

Supermans

Post WOD Stretching

Hold each pose for :30/side

Dragon

Pigeon

Piriformis

Scorpion

Thread the needle

Worm

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