wodify-daily
Tuesday November 10
TriPark Strength – CrossFit OUTSIDE
Warm-up
With a PVC Pipe:
Pass Throughs x 10
Around the Worlds x 10/direction
Leg Swings x 10/direction
Bottom of Squat Hold x :30
then…
2 Rounds w/ a Light KB
Right Arm Russian KB Swings x 10
Left Arm Russian KB Swings x 10
Goblet Squats x 10
KB Push Presses x 10
Strength
Snatch Balance
5 sets x 3 reps
Hang Snatch Pull
5 sets x 3 reps
Snatch Pull
5 sets x 3 reps
Hang Snatch + Snatch
5 Sets
Metcon
Metcon (AMRAP – Rounds and Reps)
-10:00 AMRAP-
250m Row
10 KB Hang Clean + Jerks*
10 KB Step-Ups *
*Single KB
Rx : 53/35
Post WOD Stretching
Forearm Stretch
Thread the Needle
Deep Lunge
Iron Cross
Piriformis
