wodify-daily
October 28th, 2019
TriPark Strength – CrossFit
Warm-up
200m Run
2 Rounds
Banded Lateral Walks x 10 each way
Banded Monster Walks x 10 each way
Banded Squats x 10
then…
Prayer Stretch x :30
Wall Squats facing wall x 10 with a :02 pause at bottom
Pallof Hold x :20 each sid
Strength
Front Squat
Take 25:00 to find your one rep max Front squat
Metcon
Metcon (Time)
For Time:
400m Run
25 Pull-Ups
50 Push Press (95/65)
25 Pull-Ups
400m Run
TIME CAP: 12:00
Post WOD Stretching
Hold each pose for :30/side
Deep Lunge
Quad Stretch
Thoracic Spine stretch on Bench
Three the Needle
Downward Dog
Midline
3 Rounds
20 V-Ups
15 Tuck Crunches
:20 Hollow Hold
:20 Superman Hold
