wodify-daily
Friday October 9
TriPark Strength – CrossFit
Warm-up
Ankle Stretch x :30/side
Inchworm x 5
Bodyweight Good Mornings x 10
2 Rounds
Jumping Jacks x 10
Front Jacks x 10
Banded lateral walk x 10 steps left/right
Banded Monster walk x 10 steps forward/backward
w/ an empty barbell…
Elbow Rotations x 10 each arm
Strict Press x 5
Push Press x 5
Thrusters x 5
Strength
Power Clean
Every 2 Minutes for 16:00 (8 sets)
complete 3 power cleans
at 80% of your
1RM Power Clean
Metcon
Metcon (Time)
-4 Rounds-
7 Power Cleans (95/65)
7 Thrusters
7 Burpees
Post WOD Stretching
Piriformis
One leg in, one leg out
Butterfly
Thread the Needle
Standing Quad Stretch