wodify-daily
Thursday July 9
TriPark Strength – CrossFit
Warm-up
10 toe taps (R arm to L leg and switch = one)
10 lying leg raises/side
5/5 each direction lying hip circles per leg
10 SLOW cat-camels
10 bird-dogs
10 banded good mornings
10 single leg hip thrusts per leg
5 inchworms with a pushup
10 Sit-Ups
10 squat jumps
Strength
Tempo Deadlift
5 Sets
Tempo Deadlift x 5 reps
(open your hands and reset at the bottom of every rep)
*Take 5 seconds to descend
Rest as needed
**Between Sets do:
5 Starfish + 5 Planking Kick Throughs
Metcon
Metcon (Time)
For Time W/ DBs
50 DB Deadlifts
40 DB Box Step-Ups
30 DB Cleans
20 Man Makers
*Two DB’s during metcon
Post WOD Stretching
Arms behind back and pull tight
Thread the Needle – R/L
Downward Dog
Dragon Pose – R/L
Scorpion – R/L
Iron Cross – R/L
Cobra
