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Thursday August 13

TriPark Strength – CrossFit

Warm-up

400m Run

:30 For Each Movement

Foot to Ceiling

Quad Stretch

Lunge w/ Stretch up on both sides

Samson

Inchworm with Push-up

Scorpion

Cat/Dog

Strength

3 Rounds

*Deficit Reverse Lunges x 5 each side

:30 Sit-Up Hold

Pistol Wall Kicks x 10 5 each leg

Spiderman Planks x 5 each side

*DB Deadlifts x 10

Flutter Kicks x 20 (double count)

*W/ Two DBs

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Time Cap: 12:00

Rest until 15:00 Then . . .

Metcon

Metcon (Calories)

For Calories

4:00 on Rower or Assault Bike

Post WOD Stretching

Hurdler

Iron Cross

Deep Lunge

Thread the needle

Front Rack Stretch (on the ground)

Downward Dog

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