wodify-daily
Wednesday December 23

TriPark Strength – CrossFit

Warm-up

600m Conversational Pace Jog

Deep Lunge x :30/side

Hamstring Pulses x :30/side

Shin to Box Stretch x :30

Cat/Camel x :30

Active Scorpion x :30

Lateral Plank Walk x :30

Squat Hold x :30

Strength

Metcon (AMRAP – Reps)

-EMOM for 16:00-

Station 1: Medball Pike or Plank

Station 2: Leg Lifts over the Wall Ball

Station 3: Max Banded Squats

For each station you will work for :40 total

Keep a running total of station 3

Metcon

Metcon (3 Rounds for reps)

-Tabata-

:20 Work, :10 Rest

5 Rounds

Gorilla Squats

English Burpees

Rest 1:00

8 Rounds

Assault Bike

For each movement keep a running total. Wodify will ask for total reps from the squats, total reps of the English Burpees, and total cals.

Post WOD Stretching

Couch Stretch

Banded Hamstring

Banded Iron Cross

Scorpion

Piriformis

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