wodify-daily
Tuesday October 20

TriPark Strength – CrossFit

Warm-up

2 Rounds

Forward Lunge x 10 total

Air Squat x 10

Samson x 5/leg

Planking Walkout x 5

Push-Ups x 5

Then . . .

400m Run @ 80% of 400m Time.

Metcon

Buy In: 800m Run

Immediately into:

5 Rounds

25 KB Swings (50/35)

7 Push Jerks (135/95)

Cash Out: 400m Run

TIME CAP: 25:00

*3 Scores today:

# 1: 800m run time

# 2: Total time of buy in and 5 rounds

# 3: 400m Run

Metcon

800m Run (Time)

Max Effort 800m Run

Metcon

Metcon (Time)

TOTAL TIME OF BUY IN AND 5 ROUNDS

Metcon

400m Run (Time)

Max Effort 400m Run

Post WOD Stretching

Pigeon

Deep Lunge

Dragon

Thread the Needle

Worm

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