wodify-daily
Wednesday November 4
TriPark Strength – CrossFit
Warm-up
2 Rounds
Downward Dog to Cobra x 5
Banded Pull Aparts at chest level x 10
Banded Pull Aparts at eye level x 10
Banded Good Mornings x 10
then…
Planking Shoulder Taps x 20 total
Banded Segmented Cat/Camels x 5/low, mid, upper
Slow Wall Slides x 5
Push-Ups x 5
Strength
1:00 Max Reps: HSPU’s
Rest :30
1:00 Max Reps: Double Unders
Rest 2:00
Immediately into:
-EMOM for 8:00-
Odd Minute: 50% of HSPU max reps
Even Minute: 50% of DU’s max reps
Handstand Push-ups
1:00 Max Reps: HSPU’s
Double-Unders
1:00 Max Reps: Double Unders
Metcon
Metcon (Time)
For Time:
-5-7-9-11-
200m Run
Burpees
Thrusters
TIME CAP: 12:00
Women’s RX: 65-75-85-95
Men’s RX: 95-115-125-135
Post WOD Stretching
Standing Quad Stretch
Banded Hamstring
Banded Iron Cross
Child’s Pose
Pigeon