wodify-daily
Tuesday July 14
TriPark Strength – CrossFit
Warm-up
Couch Stretch x 90 seconds per side
Ankle Stretch x 90 seconds per side
Hip Circles x 5 circles in each direction per side
Followed by
2 Rounds
150m Run
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
30 seconds of Bear Crawl
30 seconds of Air Squats
Strength
Tempo Front Squat
Every 2 minutes, for 12 minutes (6 sets) of:
Tempo Front Squat x 3 reps
Take 3 seconds to descend
Build over the course of the 5 sets, reaching a heavy triple by the fourth set, and repeating that weight for the final set.
Metcon
Metcon (Time)
18-15-12-9-6-3
Calories on Assault Bike Or Rowers
DB Box Step Overs
Post WOD Stretching
Dragon
Pigeon
Thread the needle
Hand behind head
Downward Dog
Front Rack Stretch (on Ground)