wodify-daily
Thursday December 12, 2019
TriPark Strength – CrossFit
Warm-up
Ankle Circles x 10 (each direction)
Knee Circles x 10 (each direction)
Hip Circles x 10 (each direction)
Wrist circles x 10 (each direction)
Arm Circles x 10 (each direction)
Shoulder circles x 10 (each direction)
400m Run
10 Broad Jumps or Glute Bridges
10 Vertical Jumps or Good Mornings
10 Tuck Jumps or inch worms
3 Rounds – Crossover Symmetry
Row x 8
Pull Down x 8
90/90 x 8
Incline Press x 8
*Stretch or Foam Roll Ankles x 30-60 seconds
Strength
Overhead Squat
6 Sets x 3
*Build as you want, however, you should not be failing in sets 1-4
Metcon
Metcon (AMRAP – Rounds and Reps)
10:00 AMRAP
10 Pull-Ups
10 DB Snatches (50/35)
10 Box Jumps (24/20)
RX+: 70/50
30/24
Post WOD Stretching
Deep Lunge
Piriformis
Couch Stretch
Banded Lat
Banded Chest
Midline
4 Rounds
20 Leg Raises
20 Russian Twists
