wodify-daily
Wednesday July 1
TriPark Strength – CrossFit
Warm-up
400m Run
2 Rounds:
15 Air Squats
10 Pushups
5 Strict Pull-Ups (or deficit pull-ups or ring rows)
Followed by…
2 Rounds
With empty bar
10 Strict Press + 10 Back Squats
Strength
5-7 Sets
2 Push Press + Push Jerk
Metcon
Metcon (Time)
5:00 – AMRAP
3 Strict Pull-Ups
6 Burpees
8 Wall Balls
Rest 2:00
For Time
Rounds and Reps achieved in the 5:00 AMRAP
Post WOD Stretching
Child’s Pose
Prayer Stretch
Shoulder Cross
Deep Lunge
Pigeon
Piriformis
