wodify-daily
Thursday October 15
TriPark Strength – CrossFit
Warm-up
Easy 600m Jog
then…
Russian Baby Makers x 6
Thoracic Extensions x 6
Elephants x 6/side
Squat hold w/ T-Spine rotations x 6/side
Blackburns x 10 totals
S-Waves x 10 total
Strength
Front Squat
5 Reps @ 75%
4 Reps @ 85%
3 Reps @ 95%
4 Reps @ 85%
5 Reps @ 75%
%’s are based off of 1RM Power Clean
Metcon
Metcon (Time)
-For Time-
10-9-8-7-6-5-4-3-2-1
Wall Balls (20/14)
DB Snatches (50/35)
**After each round, complete 20 Double Unders
Post WOD Stretching
Arm Across Body
Piriformis
Butterfly
Deep Lunge
Standing Quad