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Wednesday November 4

TriPark Strength – CrossFit

Warm-up

2 Rounds

Downward Dog to Cobra x 5

Banded Pull Aparts at chest level x 10

Banded Pull Aparts at eye level x 10

Banded Good Mornings x 10

then…

Planking Shoulder Taps x 20 total

Banded Segmented Cat/Camels x 5/low, mid, upper

Slow Wall Slides x 5

Push-Ups x 5

Strength

1:00 Max Reps: HSPU’s

Rest :30

1:00 Max Reps: Double Unders

Rest 2:00

Immediately into:

-EMOM for 8:00-

Odd Minute: 50% of HSPU max reps

Even Minute: 50% of DU’s max reps

Handstand Push-ups

1:00 Max Reps: HSPU’s

Double-Unders

1:00 Max Reps: Double Unders

Metcon

Metcon (Time)

For Time:

-5-7-9-11-

200m Run

Burpees

Thrusters

TIME CAP: 12:00

Women’s RX: 65-75-85-95

Men’s RX: 95-115-125-135

Post WOD Stretching

Standing Quad Stretch

Banded Hamstring

Banded Iron Cross

Child’s Pose

Pigeon

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