wodify-daily
Wednesday November 11
TriPark Strength – CrossFit
Warm-up
Runner’s Lunge Matrix
Forward Lunge x 10 each leg
Lunge w/ a Twist x 10 each leg
100m Run
Lateral Lunge x 10 each leg
Back and to the Side Lunge x 10 each leg
100m Run
Backwards Lunge x 10 each leg
Leg Swings x 10 each direction/leg
100m Run
High Skip x 10 total
Ankle Stretch x :30/side
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run
Burpee Beep Test (AMRAP – Reps)
Burpee – every minute. Add 1 burpee every minute, until you can no longer complete the prescribed number of burpees within the minute.
Post WOD Stretching
Downward Dog
Cobra
Piriformis
Calf Stretch
Worm