wodify-daily
Monday November 9
TriPark Strength – CrossFit
Warm-up
High Knees x 20
Butt Kickers x 20
100m Jog
Leg Swings x 10 forward/backward
Deep Lunge w/ a Twist x 5/side
100m Jog
Russian Baby Makers x 10
Air Squats x 10
Metcon
400m Run (Time)
Max Effort 400m Run
Strength
Front Squat
-Front Squats-
5 reps @ 75%
3 reps @ 80%
1 rep @ 85%
5 reps @ 80%
3 reps @ 85%
1 rep @ 90%
% based off of 1RM Power Clean
Metcon
Metcon (No Measure)
-5:00 Tabata-
:20 Work + :10 Rest
Planking Up + Downs
Spidermans (double count)
Rest 1:00
-5:00 Tabata-
:20 Work + :10 Rest
KB Toe Touches
Half Moons over KB
Post WOD Stretching
Standing Quad Stretch
Downward Dog
Cobra
Iron Cross
Piriformis