wodify-daily
November 12, 2019
TriPark Strength – CrossFit
Warm-up
10 toe taps (R arm to L leg and switch = one)
10 lying leg raises/side
5/5 each direction lying hip circles per leg
10 SLOW cat-camels
10 bird-dogs
10 banded good mornings
10 single leg hip thrusts per leg
5 inchworms with a pushup
10 Strict K2E or T2B
10 squat jumps
Strength
Deadlift
4 Sets
Set 1 – 10 reps @ 50% of 1-RM
Set 2 – 10 reps @ 60%
Set 3 – 10 reps @ 65%
Set 4 – 8-10 reps @ 70%
*In between each round perform 4 (total) Turkish Get-Up’s with a DB
Metcon
Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
12/9 cals. on Bike
12 Deadlifts (155/105)
200m Run
12 KB Swings (53/35)
Post WOD Stretching
Deep Lunge
Pidgeon
Piriformis
Scorpion
Cat Camel
Midline
3 Rounds
Plank Hold x Max Effort
1:00 Rest between Rounds