wodify-daily
Tuesday August 11

TriPark Strength – CrossFit

Warm-up

400m Run

2 Rounds

Calve Rotations x 5 Each leg

Planking Ankle Rotations x 10

Plank to Bottoms Up Squat x 5

THEN

2 Rounds

Lateral Banded Walks (in quarter squat) x 10 (each way)

Monster Walks (in quarter squat) 10 each way (front and back)

Banded Fire Hydrants x 5 Each Leg

Banded Squats x 10 Each Leg

THEN

2 Rounds

Deadlifts x 5

Hang Clean Pull x 5

High Hang Muscle Clean x 5

Front Squat

Strength

Tempo Front Squat + Front Squat (no tempo)

4 Sets

3 Tempo Front Squat + 3 Front Squats (no tempo)

Between Sets Perform:

5 Starfish

*Tempo = 4 Seconds Down

*Perform all sets at the same weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

10:00 – AMRAP

50 KB Swings (50/35)

50 Wall Balls (20/14)

Post WOD Stretching

Deep Lunge

Pidgeon

Lying Piriformis

Iron Cross

Scorpion

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