wodify-daily
November 20, 2019

TriPark Strength – CrossFit

Warm-up

400m Run

Length of the Gym

High Knees

But Kickers

Skip

High Skip

Foot to Ceiling

Quad Stretch

Lunge w/ Stretch up on both sides

Samson

Inchworm with Push-up

Scorpion x 10

Cat/Dog x 10

THEN . . . BARBELL WARM UP

2 Rounds

5 Deadlifts

5 Clean pulls (focus on contact)

5 High Hang Muscle Cleans + Strict Press

5 Hang Power Cleans + Push Press

5 Squat Cleans + Push Jerk (hold in the catch position for :03

Strength

Clean and Jerk

E2MOM for 10:00

Set 1 = @ 65% x 2 Reps

Set 2 = @ 70% x 2 Reps

Set 3 = @ 75% x 2 Reps

Set 4 = @ 80% x 1 Rep

Sets 5 = @ 85% x 1 Rep

Metcon

Metcon (Time)

For Time:

50/35 Cals. on Bike

50 DB Box Step Overs (50/35 one in each hand)

TIME CAP: 10:00

Post WOD Stretching

Deep Lunge

Pidgeon

Archer

Thread The Needle

Downward Dog

Midline

3 Rounds

Around the Worlds x 3

V-Ups x 6

Good Mornings x 9

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