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Monday August 31

TriPark Strength – CrossFit

Warm-up

200m run

Banded Pass Throughs x 10

Pike Position to Push-up x 5

150m run

Crab Ups x 10

Plank hold x :20

100m Run

Gymnastics

–4 Rounds–

Station 1: Banded Lat. Pulldowns x :45

Station 2: Handstand or Wall Walk Hold x :30

Station 3: Double Unders or Attempts for :30

Metcon

Metcon (Time)

–6 Rounds for time–

10 Cal. Row

8 Burpees

TIME CAP: 15:00

RX+: 10 Burpees to a target

Post WOD Stretching

Single arm front rack stretch on wall

Iron Cross

Standing Quad Stretch

Standing Hamstring Stretch

Standing Piriformis

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