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WODs

Friday, Jan 1, 2021

By December 31, 2020January 8th, 2021No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
5:00 Amrap
5 Roll and Reach
5 Iron Cross (each)
5 Scorpions (each)
5 Inch Worms

**2. Workout Prep**
1 set
5 Push Ups
5 Sit Ups
5 Air Squats

Welcome 2021
With a partner complete the following in order:

100 Cal Bike
150 Sit Ups
200 Russian Swings 50/35
150 Push Ups
100 Cal Row

**To make more challenging, increase weight of KB, or do WOD individually**

Happy New Year!
Home Workout
20:00 Amrap
21 Push Ups
21 Sit Ups
21 Air Squats

Accessory
5 sets
30-60 sec Handstand Hold
30-60 sec Plank (elbows)
* Adjust hold time to skill/strength level *

CrossFit Lynchburg

Author CrossFit Lynchburg

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