wodify-daily
November 21, 2019

TriPark Strength – CrossFit

Warm-up

:30 For Each Movement

Jog Around Gym

Jumping Jacks

Jog Around The Gym

Active Spidermans

Jog Around The Gym

Samson

followed by…

2 Rounds:

5 Push-ups

7 Sit-ups

9 Squats

Chest Stretch x 1:00

Child’s Pose x 1:00

Strength

Bench Press

Set 1 – 6 reps @ 65%

Set 2 – 4 reps @ 75%

Set 3 – 2 reps @ 85%

Set 4 – 6 reps @ 70%

Set 5 – 4 reps @ 80%

Set 6 – 2 reps @ 90%

Set 7 – Max Reps @ 75%

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner…

17:00 AMRAP

7 Toes to Bar

7 Front Squats (115/75)

200m Run

Score=total number of rounds as a team

*Switch off every round

*While one partner is working the other is resting.

Post WOD Stretching

Deep Lunge – R/L

Pidgeon – R/L

Chest Stretch – R/L

Arm Across the Body – R/L

Child’s Pose

Midline

4 Rounds

25 Wall Ball Russian Twists

15 Froggers

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