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