wodify-daily
05/12/20
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
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.