wodify-daily
November 19, 2019

TriPark Strength – CrossFit

Warm-up

3:00 Rower

T-Spine Mobility w/ a Band x 1:00

Banded Lat w/ Palm Up x :30 (each side)

Banded Ankle w/Plate x:30 (each side)

Hollow Hold x :30 – ensure back is flat on ground

Superman Hold x :30

Active Hang x :30

While Hanging from Rig – Controlled Hollow Hold – Back to Active Hang – Controlled Superman – Back To Active Hang x 3-5

Mini Kip w/ hollow hold to superman hold + controlled stop x 3-5

Kips x 5

REVIEW PULL-UPS

Metcon

Tippy Toes (Time)

200m Run

21 Chest to Bar Pull-Ups

21 Burpees

200m Run

21 Cal. Row

200m Run

15 C2B Pull-Ups

15 Burpees

200m Run

15 Cal. Row

200m Run

9 C2B Pull-ups

9 Burpees

200m Run

9 Cal. Row

TIME CAP: 25:00

Post WOD Stretching

Pidgeon -L/R

Banded Lat – L/R

Banded Chest – L/R

Banded Triceps – L/R

Standing Wall

Downward Dog

Midline

30 AbMat Sit-Ups

10 Good Mornings

25 AbMat Sit-Ups

10 Good Mornings

20 AbMat Sit-Ups

10 Good Mornings

15 AbMat Sit-Ups

10 Good Mornings

10 AbMat Sit-Ups

10 Good Mornings

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