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Thursday November 19

TriPark Strength – CrossFit

Warm-up

:30 High Knees

:30 Butt Kickers

Bend and Bow x 10

Goblet Squat Stretch to Iso Hold with a plate (10-15#) x 5

Hip Airplanes w/ a twist x 5/side

Banded Glute Bridge x 10

Bird Dog w/ a :10 hold x 2/side

w/ a PVC Pipe:

Pass Throughs x 10

PVC Forearm Stretch x 5

PVC Rotator Cuff Stretch x :10-:15 hold/side

Slow Good Mornings x 10

Strength

Deadlift

Take 20:00 to find your

1RM Deadlift

Metcon

Metcon (Time)

-For Time-

21 Front Squats

21 Push Presses

15 Front Squats

15 Push Presses

9 Front Squats

9 Push Presses

If you rest or drop the barbell then you owe:

6 burpees

6 lunges w/ barbell

Rx: 95/65

Rx+: 135/105

Post WOD Stretching

Piriformis

Dragon

Downward Dog

Cobra

Child’s Pose

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