wodify-daily
Monday December 9, 2010
TriPark Strength – CrossFit
Warm-up
3:00 on bike or 800m Run
3 Rounds
10 Banded Lateral Steps (each direction)
10 Hollow Rocks
10 Monster Walks (each direction)
10 Supermans
10 Banded Air Squats
Strength
Back Squat
8 Sets x 2-3 reps
@ 85-90%
Rest no more than 2:00 between sets
400M JOG x 1
Completed once all strength work is finished
Metcon
Metcon (Time)
‘Choose your own Intensity’
Minute 1: Calories on the Rower
:30 Transition time
Minute 2: Devil Presses (50/35)
Rest 2:00 then…
4 Rounds
Cals on Rower
Devil Presses
*Use the rep scheme you found from above*
Post WOD Stretching
Couch Stretch
Calf Stretch on Rig
Thread the needle
Cobra
Prayer Stretch
Midline
3 Rounds
10 Froggers
15 Sit-Ups
20 Double Unders
