wodify-daily
Thursday October 29

TriPark Strength – CrossFit

Warm-up

Downward Dog to Cobra x 5

Arm Circles x 10/arm

Blackburns x 10

S-Waves x 10

W Raises x 10 total (5/direction)

I, T, Y Pulses x 5/each

Elephants x 10 total

Thread the Needle x :30/side

Strength

Z Press

-Shoulder Accessory Work-

3-4 Rounds

KB or DB ‘Z’ Press x 6-8

Banded Tricep Extensions x 10-15

Banded Pull Aparts at chest level x 10-15

Banded Pull Aparts Overhead x 8-10

DB Rear Deltoid Rows x 10-15

*Enter the weight of your Z press in wodify.

Metcon

Metcon (AMRAP – Reps)

-EMOM for 16:00-

Station 1: Bottom of OH Squat Hold x :30

Station 2: 50 Double Unders

Station 3: 20 Single Arm OH Lunges w/ KB or DB

Station 4: Max Effort HSPU’s

Score = total # of max effort HSPU’s.

Post WOD Stretching

Seated Skin the Cat

Anterior Pec. Stretch

Standing Wall

Downward Dog

Pigeon

Most popular posts in this category
wodify-daily
TriPark Strength - CrossFit
read more
wodify-daily
TriPark Strength - CrossFit OUTSIDE
read more
wodify-daily
TriPark Strength - CrossFitMetconMetcon (Time)12 Days of Christmas, 2020-12 Days of Christmas- 1- Squat Clean and Jerk (95/65) 2- Reverse Burpees 3- Front Squats 4- Burpees 5- Cals. on Bike or Rower 6- Power Cleans 7- Wall Balls (20/14) 8-...
read more
Imagine yourself in just 25 days from now. You could be 10 lbs lighter,stronger, full of energy, and feeling great about yourself.
YES! I am ready to start burning massive amounts of body fat, and building strong lean muscle! START HERE | SELECT YOUR FITNESS GOAL
^^^ Trusted by over 1,000 men & women
from our Sacramento community.
Risk Free - 100% Satisfaction Guaranteed
Cart
Close