wodify-daily
Wednesday July 29
TriPark Strength – CrossFit
Warm-up
400m Run
2 Rounds
Calve Rotations x 5 Each leg
Planking Ankle Rotations x 10
Plank to Bottoms Up Squat x 5
THEN
2 Rounds
Lateral Banded Walks (in quarter squat) x 10 (each way)
Monster Walks (in quarter squat) 10 each way (front and back)
Banded Fire Hydrants x 5 Each Leg
Banded Squats x 10 Each Leg
Strength
3 Front Squats + 6 Back Squats
Taken from the ground today
Metcon
Metcon (Time)
For Time
1000m Row or 800m Run
30 Sit-Ups
20 Front Squats (155/105 lbs)
30 Sit-Ups
1000m Row
Post WOD Stretching
Deep Lunge
Pidgeon
Lying Piriformis
Iron Cross
Scorpion