wodify-daily
October 24, 2019

TriPark Strength – CrossFit

Warm-up

150m Run

5 Rig Assisted Squats

5 Strict Press with empty BB

5 Empty BB bent over Rows

150m Run

5 Broad Jumps

5 Push Presses with empty BB

5 Push Jerks

Strength

Split Jerk

Every :30 for 10:00

perform 1 Split Jerk

@ 65-80% of your 1RM

*If you fail twice within the 10:00, you must drop the weight*

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run
TIME CAP: 12:00

Metcon (Time)

For Time:

100 AbMat Sit-Ups

Post WOD Stretching

Calf Stretch

Quad Stretch

Cobra

Frog

Downward Dog

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