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November 12, 2019

TriPark Strength – CrossFit

Warm-up

10 toe taps (R arm to L leg and switch = one)

10 lying leg raises/side

5/5 each direction lying hip circles per leg

10 SLOW cat-camels

10 bird-dogs

10 banded good mornings

10 single leg hip thrusts per leg

5 inchworms with a pushup

10 Strict K2E or T2B

10 squat jumps

Strength

Deadlift

4 Sets

Set 1 – 10 reps @ 50% of 1-RM

Set 2 – 10 reps @ 60%

Set 3 – 10 reps @ 65%

Set 4 – 8-10 reps @ 70%

*In between each round perform 4 (total) Turkish Get-Up’s with a DB

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

12/9 cals. on Bike

12 Deadlifts (155/105)

200m Run

12 KB Swings (53/35)

Post WOD Stretching

Deep Lunge

Pidgeon

Piriformis

Scorpion

Cat Camel

Midline

3 Rounds

Plank Hold x Max Effort

1:00 Rest between Rounds

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