wodify-daily
October 21, 2019

TriPark Strength – CrossFit

Warm-up

2 Rounds

:30 Sprint on Bike

10 Kip Swings

10 Air Squats

10 Push-Ups

Then…

2 Rounds

5 Burpee Broad Jumps

10 Leg Swings (each leg)

Metcon

Metcon (Time)

For time, with a partner…

Buy In: 400m Run *

50 Burpees

50 Pull-ups

50 Power Cleans (95/65)

50 Box Jump Overs (24/20)

200 Double Unders

Cash Out: 500m Row*

*Both partners must complete the buy in and cash out

TIME CAP: 25:00

Midline

MANDATORY MIDLINE

15-12-9

Suitcase Sit-Ups

Russian Twists (Double count: L & R=1)

Post WOD Stretching

Deep Lunge

Cobra

Child’s Pose

Touch Toes

Piriformis

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