wodify-daily
Tuesday June 16

TriPark Strength – CrossFit

Warm-up

2 Rounds

20 Shoulder Taps

Single Arm Banded Press x 5 (each side)

Double Arm Banded Press x 5

Strength

3-4 Sets

Strict Press x 5

Take 3 seconds to ascend

Take 3 seconds to descend.

Between Sets:

:20 Active Hang on Pull-Up Bar

5 Scapula Pull-Ups

Metcon

Metcon (Time)

4 Rounds – For Quality

6 Strict Pull-Ups Or Ring Rows

9 Dumbbell Box Step-Ups

12 DB Renegade Rows

Post WOD Stretching

Thread the Needle – R/L

Prayer Stretch

Downward Dog

Scorpion – R/L

Iron Cross – R/L

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