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Wednesday December 18, 2019

TriPark Strength – CrossFit

Warm-up

400m Run

Lunge Matrix

Forward x 10 (each leg)

Forward w/ Stretch x 10 (each leg)

Lateral Lunge x 10 (each leg)

Side / Back x 10 (each leg)

Back x 10 (each leg)

2 Rounds

Banded Good Mornings x 15

Plank Hip Extensions (leg raises) x 15 (each leg)

Frankenstein x 10 (each leg)

Banded Walks x 10 steps each way

Sit-Ups x 10 (Base of Neck Goes beyond Hip Bone)

Strength

Back Squat

Take no more than 20:00

to build to a heavy

5 rep back squat

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

12 Deadlifts (205/145)

12 Pistols

12 KB Swings (53/35)

Post WOD Stretching

Hold each pose for :30/side

Cat/Camels x 10

Prayer stretch

Quad Stretch

Bend and hang

Pigeon

Midline

100 Russian Twists (double count)

Every 10 reps do 4 English Burpees

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