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Monday October 26

TriPark Strength – CrossFit

Warm-up

100m Jog

Forward Lunge x 10 total

Lunge with a twist x 10 total

100m jog

Lateral Lunge x 10 total

Back and to the side Lunge x 10 total

100m Jog

Reverse Lunge x 10 total

Arm Circles x 10 forward/backwards

Metcon

Metcon (4 Rounds for time)

-Every 4:00 on the minute for 16:00 (4 Rounds)-

400m Sprint

Score: Each Individual 400m sprint

Strength

-4 Rounds-

Renegade Rows x 5/side

5 Push-Ups and then Bottom of Push-Up Hold x :30

10 Half Moons over DB (single count)

8 Plank Chop Knee Tucks

Rest as needed

Post WOD Stretching

Deep Lunge

Piriformis

Thread the Needle

Seated Skin the Cat

Calf Stretch

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