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Wednesday August 12

TriPark Strength – CrossFit

Warm-up

400m run or .7 on Bike or 500m Row

Then

Forward Lunge x 10 each leg

Plank x :20

Samson x 10 each leg

Planking Shoulder Taps x 20

Cossack Squat x 10 each leg

Planking Up and Down x 10

Back + Diagonal Lunge x 10 each leg

Inchworm w/ Push-Ups x 5

Back Lunge x 10 each leg

Metcon

Marguerita (Time)

50 Rounds for Time:

1 Burpee

1 Push-Up

1 Jumping-Jack

1 Sit-Up

1 Handstand
TIME CAP: 25:00

AT THE 30:00 MARK….

Metcon

Metcon (Time)

For Time

800m Run

*1600m Run = Rx+

Post WOD Stretching

Calf Stretch

Pigeon

Piriformis

Downward Dog

Quad Stretch

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