wodify-daily
Tuesday Jan. 7, 2020
TriPark Strength – CrossFit
Warm-up
2 Rounds
Ankle Stretch x 1:00/side
Banded Lateral walk x 10 each way
Banded Monster walks x 10 each way
Banded Good Mornings x 10
:30 Prayer Stretch
10 Wall Squats
400m Run
Strength
Front Squat
E2MOM for 12:00
Front Squat x 2-3 Reps
Perform all working sets at 80-90%
of your 1RM Clean and Jerk. Do not build within your working sets.
Metcon
Metcon (AMRAP – Reps)
6:00 AMRAP
3 Deadlifts (185/135)
3 Burpees over the Barbell
6 Deadlifts
6 Burpees over the Barbell
9 Deadlifts
9 Burpees over the Barbell
12,12, 15,15, 18,18, etc…
Post WOD Stretching
Banded Hamstring
Iron Cross
Scorpion
Child’s Pose
Cat/Camel x 10
Midline
5:00
:20 Work / :10 Rest
Sit-Ups