TriPark Strength – CrossFit

Warm-up

2 Rounds

:30 for each movement

Jumping Jacks

Push-up to Down Dog

Single Unders

Planking Spidermans

Single Unders

PVC Good Mornings

5 Good Mornings

5 Back Squats

5 Stiff-Legged Deadlifts

Strength

Deadlift

5 Sets

Set 1 – 10 reps @ 50% of 3-RM

Set 2 – 10 reps @ 60%

Set 3 – 10 reps @ 70%

Set 4 – 8 reps @ 75%

Set 5 – 6 reps @ 80%

Metcon

Metcon (No Measure)

12:00 – EMOM

Station #1 – Handstand Walk x 25’-50’

Shoulder Taps/Pike Walks/Plank Walks

Station #2 – Pull-Ups x 10

Jumping/Kipping/Ring Rows

Station #3 – Front Squats x 10

Station #4 – Rest