wodify-daily
Monday December 16, 2019
TriPark Strength – CrossFit
Warm-up
2 Rounds
Tabata – (20 seconds work followed by 10 seconds rest = 1 set)
Single-Arm Plank
Alternating Lateral Lunges
Side Plank
Air Squats
Hollow Hold or Rock
Plank Shoulder Taps
V-Ups
Bear Crawl
Frog Jumps
Push-Ups
Strength
10:00 EMOM
Odd Minute: 50 Double Unders OR
50 HIGH Jumping Single Unders
Even Minute: 3 Push Presses + 3 Push Jerks
Metcon
Metcon (Time)
400m Run
400m run w/ Sandbag (50/30)
30/20 Cals. on Bike
20 DB Box Step Overs (50/35 each arm)
20 DB Thrusters (50/35)
20 DB Devil Presses (50/35)
20 DB Thrusters
20 DB Box Step Overs
30/20 Cals. on Bike
400m run with Sandbag
400m Run
Post WOD Stretching
Hold each for :30/side
Child’s Pose
Banded Lat
Banded Chest
Quad Stretch
Piriformis
Midline
50 AbMat Sit-Ups
50 Mountain Climbers
50 Russian Twists