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Tuesday December 15

TriPark Strength – CrossFit

Warm-up

W/ a PVC Pipe:

Pass Throughs x 10

Around the Worlds x 10/side

Good Mornings x 10

Slow Overhead Squats x 10

Then…

High Knees x 30

Butt Kickers x 30

Samson x 10 total

Deep Lunge w/ a twist x 5/side

Push-Ups x 10

Metcon

Metcon (10 Rounds for time)

-Every :90 for 10 Rounds-

10 Alternating DB Snatches (50/35)

100m Sprint

Record each round time

Metcon (10 Rounds for time)

-Every :90 for 10 Rounds-

10 Wall Ball Sit-Ups**

100m Row

**If you cannot complete “Annie”, Rx in less than 10:00 then you will be doing regular AbMat Sit-Ups

Record each round for time.

Post WOD Stretching

Standing Wall

Standing Quad

Touch Toes

Piriformis

Arm Across Body

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