wodify-daily
Thursday December 17
TriPark Strength – CrossFit OUTSIDE
Warm-up
High Knees x 20
Butt Kickers x 20
Prayer Stretch on ground x :30
Leg Swings x 10 forward/backward
Deep Lunge w/ a Twist x 5/side
Russian Baby Makers x 10
Air Squats x 10
W/ an empty barbell:
Elbow Rotations x 10/side
Bottom of Front squat hold x :15
Barbell on back rack-Cossack Squats x 10/side
Strength
Front Squat
-Front Squats-
6 Sets
Set 1: 5 reps @ 60%
Set 2: 3 reps @ 80%
Set 3: 1 rep @ 90%
Set 4: 5 reps @ 75%
Set 5: 5-6 reps @ 80%
%’s based off of 1RM Power Cleans
Metcon
Metcon (Time)
For Time:
50 Power Cleans
*On the Minute – 7 Sit-Ups
Rx: 155/105 lb
Rx+: 185/125
*Metcon starts w/ Sit-Ups
Post WOD Stretching
Forearm Stretch
Piriformis
Cat/Camel x 10
Downward Dog
Child’s Pose
