wodify-daily
Thursday November 19
TriPark Strength – CrossFit
Warm-up
:30 High Knees
:30 Butt Kickers
Bend and Bow x 10
Goblet Squat Stretch to Iso Hold with a plate (10-15#) x 5
Hip Airplanes w/ a twist x 5/side
Banded Glute Bridge x 10
Bird Dog w/ a :10 hold x 2/side
w/ a PVC Pipe:
Pass Throughs x 10
PVC Forearm Stretch x 5
PVC Rotator Cuff Stretch x :10-:15 hold/side
Slow Good Mornings x 10
Strength
Deadlift
Take 20:00 to find your
1RM Deadlift
Metcon
Metcon (Time)
-For Time-
21 Front Squats
21 Push Presses
15 Front Squats
15 Push Presses
9 Front Squats
9 Push Presses
If you rest or drop the barbell then you owe:
6 burpees
6 lunges w/ barbell
Rx: 95/65
Rx+: 135/105
Post WOD Stretching
Piriformis
Dragon
Downward Dog
Cobra
Child’s Pose