wodify-daily
Thursday September 24

TriPark Strength – CrossFit

Warm-up

Russian Baby Makers x 10

T-Spine Flexion/Extension in a squat x 10

Squat Twists x 5/side

Thoracic Extension x 5

Ankle Stretch x :30/side

Prayer Stretch x :30

Plank Hold x :30

-Review Front Squats w/ Barbell-

Strength

Tempo Front Squat

-Every 2:00 for 16:00-

Tempo Front Squat x 3 reps

Tempo: 3 seconds down, 3 seconds up, 1 second pause at the top

Athletes may build as they want but cannot exceed 85% of 1RM Power Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

-AMRAP in 12:00-

21 Box Jumps (24/20)

15 Wall Balls (20/14)

9 Power Cleans (95/65)

Post WOD Stretching

Thread the Needle

Seated Skin the Cat

Piriformis

Dragon

Child’s Pose

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