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Wednesday September 9

TriPark Strength – CrossFit

Warm-up

High Knees x 30

Butt Kickers x 30

Quad Stretch x 10/side

Russian Baby Makers x 10

Downward dog to Cobra x 5

Push-Ups x 5

PVC Pipe Goodmornings x 10

Air Squats x 10

Strength

Full + Quarter Front Squat

4 Sets

Full + Quarter Front Squat x 5 Reps

Keep all FS sets between 70-75% of 1RM Clean

A squat clean will NOT count as your first FS

In between each set complete:

10 Toe Touches

5 Walking Planks

Metcon

Metcon (Time)

3 Rounds

150m Farmers Carry w/ one DB (50/35)

10 Pike or HS Push-Ups

10 DB Power Clean and Jerks w/ one DB (50/35)

RX+: One DB in each hand (50/35)

Post WOD Stretching

Calf Stretch

Standing IT Band

Standing Hamstring

Iron Cross

Scorpion

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