wodify-daily
Friday July 24

TriPark Strength – CrossFit

Warm-up

2 Rounds

Banded Pull Aparts (chest level) x 10

Banded Pull Aparts (eye Level) x 10

Single Arm Banded Press x 10 (each arm)

Double Arm Banded Press x 10

:30 Plank Hold

Strength

Strict Press (Total Weight)

6 Sets

Strict Press

Set 1 – 5 reps

Set 2 – 3 reps

Set 3 – 1 reps

Set 4 – 3 reps (drop down to weight from Set 2)

Set 5 – 2 reps (use weight from Set 3)

Set 6 – 1 rep

Immediately followed by…

2 Sets

Strict Press x 8 reps @ Weight from Set #2

Metcon

Metcon (Time)

For Time

200m Run w/ a DB

20 DB Lunges (50/35)

20 DB Step Ups

200m Run (no weight)

20 Lunges

20 Box Jumps

*Lunges and Step-ups are with 2 Dumbbells.

Post WOD Stretching

Cow Face – R/L

Arm Across Body – R/L

Thread the Needle – R/L

Deep Lunge – R/L

Pidgeon – R/L

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