wodify-daily
Tuesday December 10, 2019

TriPark Strength – CrossFit

Warm-up

400m Run w/ KB

First Corner do 10 KB Swings

Second Corner do 10 Goblet Squats

Third Corner 10 KB Deadlifts

2 Rounds

Ankle Rotations x 5

Banded Good Mornings x10

Active Hang x Max Effort (no longer than 1:00)

Strength

3 Sets

Single Arm Suitcase Deadlifts w/ KB x 10

Immediately followed by a double arm 100m suitcase carry with KB’s

Armadillos x 5-7

Metcon

Metcon (Time)

800m Run

100 ft. front Rack KB/DB lunges

40 front rack KB/DB Squats

400m Run

75 ft. front Rack KB/DB lunes

20 front rack KB/DB Squats

200m Run

50 ft. front rack KB/DB lunges

10 front rack KB/DB squats

100m Run

RX: 50/35 each arm

RX+: 70/50 each arm

Post WOD Stretching

Forearm stretch

PVC pipe grip stretch x 5

Standing Wall

Iron Cross

Butterfly

Midline

21-15-9

Toes To Bar

Russian KB Swings (Double Count)

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