wodify-daily
Tuesday December 15
TriPark Strength – CrossFit
Warm-up
W/ a PVC Pipe:
Pass Throughs x 10
Around the Worlds x 10/side
Good Mornings x 10
Slow Overhead Squats x 10
Then…
High Knees x 30
Butt Kickers x 30
Samson x 10 total
Deep Lunge w/ a twist x 5/side
Push-Ups x 10
Metcon
Metcon (10 Rounds for time)
-Every :90 for 10 Rounds-
10 Alternating DB Snatches (50/35)
100m Sprint
Record each round time
Metcon (10 Rounds for time)
-Every :90 for 10 Rounds-
10 Wall Ball Sit-Ups**
100m Row
**If you cannot complete “Annie”, Rx in less than 10:00 then you will be doing regular AbMat Sit-Ups
Record each round for time.
Post WOD Stretching
Standing Wall
Standing Quad
Touch Toes
Piriformis
Arm Across Body