wodify-daily
November 18, 2019

TriPark Strength – CrossFit

Warm-up

Ankle Circles x 10 (each direction and each ankle)

Planking Ankle Rotations x 10

Ankle to Wall Stretch x :30 each side

Prayer Stretch x :30

Followed by…

2 Rounds

:30 Bear Crawl

:30 Hollow Hold

:30 per side of Paloff Hold Squats

:30 Banded Monster Walks

10 Band Squats

Strength

Back Squat

Set 1- 5 reps @ 70%

Set 2- 3 reps @ 80%

Set 3- 1 rep @ 85-90%

Set 4- 10 reps @ 70%

Set 5- 10 reps @ 70%

Metcon

Metcon (Time)

For Time:

25 Single Arm DB Thrusters (50/35)

50 Walking Lunges

100 Double Unders

50 Walking Lunges

25 Single Arm DB Thrusters

RX+: Weighted walking Lunges w/ a KB held in a Goblet Squat position (53/35)

Post WOD Stretching

Pigeon – R/L

Deep Lunge w/ External Rotation – R/L

Iron Cross – R/L

Scorpion – R/L

Frog

Downward Dog

Midline

3 Giant Sets:

7 V-Ups

14 Hollow Rocks

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