wodify-daily
Monday December 21
TriPark Strength – CrossFit
Warm-up
Arm Circles x 10 forward/backward
Banded Pull Aparts at chest level x 10
Banded Pull Aparts at eye level x 10
Banded Pull Aparts Above head x 10
Y’s, T’s, W’s x 10 each position
then…
Deep Lunge w/ a twist x 5/direction
Bend and Bow x 10
Slow Air Squats x 10
Strength
Halting Snatch Deadlift + Snatch Pull + Snatch
-5 Sets-
Halting Snatch Deadlift
+
Snatch Pull
+
Snatch
You may work up to 90% of your 1RM Snatch for this complex
Metcon
Metcon (Time)
-For Time-
150 ft. Handstand Walk
20 Alternating Single Arm Devil’s Presses (50/35)
300m Run
100 ft. Handstand Walk
15 Alternating Single Arm Devil’s Presses
200m Run
50 ft. Handstand Walk
10 Alternating Single Arm Devil’s Presses
100m Run
TIME CAP: 20:00
Post WOD Stretching
Deep Lunge
Thread the Needle
Child’s Pose
Pigeon
Worm