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Wednesday July 15

TriPark Strength – CrossFit

Warm-up

400m Run

3 Rounds

Banded Pull A Parts x 10

Banded Pass Throughs x 10

Banded Presses x 10

:20 Top of Push-Up (Plank)

:20 Bottom of Push-Up

Active Hang x :20

Scapula Pull-Ups x :20

Strength

4 Sets

1-1-2 Dumbbell Bench Press x 8-10 reps

Immediately followed by…

Banded Overhead Triceps Extension x 30 reps

Rest 60-90 seconds

Ring Dips or Bench Dips x 6

Rest 60-90 seconds

Metcon

Metcon (4 Rounds for reps)

4 Rounds

3:00 AMRAP

150m Sprint

20 Alternating DB Clean and Jerk

Wall Balls x Max Effort with remaining time

1:00 Rest Between Each Round

Post WOD Stretching

Child’s Pose

Prayer Stretch

Shoulder Cross

Deep Lunge

Piriformis

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