wodify-daily
December 2, 2019
TriPark Strength – CrossFit
Warm-up
With a Partner
3:00 on Assault Bike
:30 Hard and then switch partners
With A Plate
Deep Squat Hold x :30
Deep Squat Hold x :30
Emphasis now on ankle mobility.
Deep Squat x 7
Tempo Air Squats x 10
Strength
2 Front Squats + 1 Jerk
E2MOM for 12:00
(6 Sets)
@ 90-95 of your
1RM Clean and Jerk
Metcon
Metcon (Time)
4 Rounds
20 Sit-Ups
15 Wall Balls
10 DB Hang Clean and Jerks (50/35)
5 Burpees
Post WOD Stretching
Hold each stretch for :30 a side
Couch Stretch
Knee Rolls x 5 per side
Cobra
Piriformis
Banded Lat Stretch
Midline
100 English Burpees
On Top of Every Minutes perform 5 sit-ups.