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Monday December 16, 2019

TriPark Strength – CrossFit

Warm-up

2 Rounds

Tabata – (20 seconds work followed by 10 seconds rest = 1 set)

Single-Arm Plank

Alternating Lateral Lunges

Side Plank

Air Squats

Hollow Hold or Rock

Plank Shoulder Taps

V-Ups

Bear Crawl

Frog Jumps

Push-Ups

Strength

10:00 EMOM

Odd Minute: 50 Double Unders OR

50 HIGH Jumping Single Unders

Even Minute: 3 Push Presses + 3 Push Jerks

Metcon

Metcon (Time)

400m Run

400m run w/ Sandbag (50/30)

30/20 Cals. on Bike

20 DB Box Step Overs (50/35 each arm)

20 DB Thrusters (50/35)

20 DB Devil Presses (50/35)

20 DB Thrusters

20 DB Box Step Overs

30/20 Cals. on Bike

400m run with Sandbag

400m Run

Post WOD Stretching

Hold each for :30/side

Child’s Pose

Banded Lat

Banded Chest

Quad Stretch

Piriformis

Midline

50 AbMat Sit-Ups

50 Mountain Climbers

50 Russian Twists

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