wodify-daily
October 23, 2019

TriPark Strength – CrossFit

Warm-up

With a PVC Pipe…

2 Rounds

PVC Passthroughs x 10

Behind the neck presses x 10

Behind the neck presses in a quarter squat x 10

then…

Crossover Symmetry

90/90 x 10

Snow Angels x 10

Scaption x 10

Archer x 10 (each arm)

Gymnastics

Take 15:00 to practice one or both skills:

Toes to Bar

Handstands

Metcon

Metcon (Time)

For Time:

21-15-9

Cals. on Rower

After each round complete 30 Double Unders

immediately into…

12-8-4

Ring Dips

Single Leg Lateral Step-Ups

immediately into…

21-15-9

Cals. on Bike

Dumbbell S2OH (55/35)

Midline

Max Effort Plank Hold

Rest 1:00

then immediately into

50-40-30-20-10

See the Lights

DB Side Bends

Post WOD Stretching

Pigeon

Banded Hamstring

Banded Lat

Banded Chest

Banded Tricep

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