wodify-daily
October 22, 2019

TriPark Strength – CrossFit

Warm-up

400m Run

Length of Gym

Deep Lunge

Samson

Inch Worm

Duck Walk

Then…

2 Rounds

Ankle Stretch x :30 each side

Air Squats x 10

Banded Lateral Walk x 10 (each way)

Banded Fire hydrants x 5 (each)

Banded Squats x 10

Strength

Front Squat

E2MOM for 10:00

5 Sets x 1 Rep

@ 90-95% of 1RM

Metcon

Metcon (AMRAP – Reps)

12:00 EMOM

*Each minute starts with a 100m sprint*

Odd Minute: KB Swings (50/35)

Even Minute: Deadlifts (155/105)

Score = max reps

RX+: 185/125

Masters: 105/85

Midline

3 Rounds

20 Straight Leg Sit-Ups

20 Starfish

20 Superman

Post WOD Stretching

Banded Hamstring

Quad Stretch

Frog Stretch

Thread the Needle

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