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

Bend and Bow x 1:00

Strength

Every 2 minutes

Deadlifts

Set 1 – 8 reps @ 50% of 1-RM

Set 2 – 6 reps @ 60%

Set 3 – 4 reps @ 70%

Set 4 – 2 reps @ 80%

Set 5 – 4 reps @ 75%

Set 6 – 6 reps @ 65%

Deadlift

Metcon

Metcon (Time)

100 Double-Unders

75 Single-Kettlebell Deadlifts (70/53# or heavier if you have it)

*50 Walking Lunges with DB/KB Farmer’s Carry (55/35#)

*25 Dumbbell Box Step-Overs (55/35# to 24″/20″)

*Holding 2 dumbbells or kettlebells.