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Monday December 21

TriPark Strength – CrossFit OUTSIDE

Warm-up

Arm Circles x 10 forward/backward

Banded Pull Aparts at chest level x 10

Banded Pull Aparts at eye level x 10

Banded Pull Aparts Above head x 10

Y’s, T’s, W’s x 10 each position

then…

Deep Lunge w/ a twist x 5/direction

Bend and Bow x 10

Slow Air Squats x 10

Strength

Halting Snatch Deadlift + Snatch Pull + Snatch

-5 Sets-

Halting Snatch Deadlift

+

Snatch Pull

+

Snatch

You may work up to 90% of your 1RM Snatch for this complex

Metcon

Metcon (Time)

-For Time-

150 ft. Handstand Walk

20 Alternating Single Arm Devil’s Presses (50/35)

300m Run

100 ft. Handstand Walk

15 Alternating Single Arm Devil’s Presses

200m Run

50 ft. Handstand Walk

10 Alternating Single Arm Devil’s Presses

100m Run

TIME CAP: 20:00

Post WOD Stretching

Deep Lunge

Thread the Needle

Child’s Pose

Pigeon

Worm

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