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Thursday December 5, 2019

TriPark Strength – CrossFit

Warm-up

2 Rounds

Rig Assisted Squats x 10

Crossover Symmetry:

• 5 Sets of: Row + 2 second Hold + 4 Midrange Activation Pull

Wall Squats x 10

Crossover Symmetry:

• 5 Sets of: T-Pull + 2 second Hold + 4 Midrange Activation Pull

Pausing Overhead Squat w/ PVC x 10

Crossover Symmetry:

• 5 Sets of: Pull Down + 2 second Hold + 4 Midrange Activation Pull

Sotts Press w/ PVC x 10

Strength

Snatch Balance + Overhead Squat

Take 15:00 to find a heavy

complex of…

1 Snatch Balance

1 Overhead Squat

Metcon

Metcon (Time)

5 Rounds

15/12 cals. on the rower

9 Overhead Squats (95/65)

3 Bar Muscle Ups

Post WOD Stretching

Banded Hamstring

Banded Iron Cross

Scorpion

10 Slow Cat/Camels

Child’s Pose

Midline

3 Rounds

20 Supermans

30 Leg Raises

40 Russian Twists

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