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

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