wodify-daily
Wednesday July 15
TriPark Strength – CrossFit
Warm-up
400m Run
3 Rounds
Banded Pull A Parts x 10
Banded Pass Throughs x 10
Banded Presses x 10
:20 Top of Push-Up (Plank)
:20 Bottom of Push-Up
Active Hang x :20
Scapula Pull-Ups x :20
Strength
4 Sets
1-1-2 Dumbbell Bench Press x 8-10 reps
Immediately followed by…
Banded Overhead Triceps Extension x 30 reps
Rest 60-90 seconds
Ring Dips or Bench Dips x 6
Rest 60-90 seconds
Metcon
Metcon (4 Rounds for reps)
4 Rounds
3:00 AMRAP
150m Sprint
20 Alternating DB Clean and Jerk
Wall Balls x Max Effort with remaining time
1:00 Rest Between Each Round
Post WOD Stretching
Child’s Pose
Prayer Stretch
Shoulder Cross
Deep Lunge
Piriformis