wodify-daily
03/11/2020
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
– Followed By-
Pidgeon Stretch x 1:00 each side
Frog Stretch x 1:00
Bend and Bow x 1:00
– Followed By –
Barbell Warm-Up
5 Good Mornings
5 Back Squats
5 Stiff-Legged Deadlifts
Strength
Deadlift
5 Sets
Deadlifts
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