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Monday October 12

TriPark Strength – CrossFit

Warm-up

Deep Lunge w/ a twist x 5/side

Air Squats x 10

Hamstring Pulses x 10/side

Quad Stretch x 5/side

Forward Lunge x 5/side

High Knees x 20

then…

400m Run @ 75% effort of 400m time

Metcon

Metcon (5 Rounds for time)

-5 Rounds-

3:00 AMRAP

200m Run @ 100% effort of 400m time

In remaining time:

10 G2OH

10 Burpees

Rest 2:00 between rounds

Midline

-3 Rounds-

Windshield Wipers x 10

Russian Twists x 20

Pallof Press x 10/side

Post WOD Stretching

Calf Stretch

Deep Lunge

Lazy IT Band

Touch Toes

Standing Wall

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