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Wednesday June 24

TriPark Strength – CrossFit

Warm-up

2 Rounds

:30 for each movement

Jumping Jacks

Push-up to Down Dog

Mountain Climbers

Planking Spidermans

Double Taps

PVC Good Mornings

– Followed By-

Pidgeon Stretch x 1:00 each side

Bend and Bow x 1:00

– Followed By –

Barbell Warm-Up

Strength

8 Sets

Snatch Grip Tempo Deadlift x 5

*5 second decent

Between Each Set:

10 Planking Leg Raises

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 – AMRAP

150m Row

10 Front Rack Lunges

5 Burpees

Alternatives:

Row: .3 on Bike

Lunges: Air Squats or Glute Bridges

Burpees: English Burpees

Post WOD Stretching

Standing Calf Stretch

Standing Hamstring Stretch (on heel)

Deep Lunge

Cat to Camel

Scorpion – L/R

Cobra

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