wodify-daily
Wednesday August 19
TriPark Strength – CrossFit
Warm-up
2 Minutes On The Bike
10 toe taps (R arm to L leg and switch = one)
:15 Hollow Hold
10 lying leg raises/side
:15 Plank Hold
5/5 each direction lying hip circles per leg
:30 Hollow Hold
10 SLOW cat-camels
:30 Plank Hold
10 banded good mornings
:45 Hollow Hold
10 single leg deadlifts on each side (barbell or
KB
:45 Plank Hold
1:00 Banded Walks (:30 for each direction)
Strength
Deadlift
10 Sets
Deadlift x 3 reps @ 80% of 1-RM
Metcon
Metcon (Time)
For Time
500m Row
50 KB Swings (50/35)
500m Row
Post WOD Stretching
Deep Lunge
Scorpion
Piriformis
Downward Dog
Child’s Pose