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Wednesday, Mar 17, 2021

By March 16, 2021March 24th, 2021No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
7 min AMRAP
1 min easy erg
7 Floor plate press
7 PVC Pass Throughs
7 PVC Around the Worlds (each direction)

**2. Workout Prep**
1 set
20 second Ski Erg (workout pace)
5 Push Ups (smooth and controlled)

2 sets
27-21-15 (21-16-12 for women)
Calorie Ski Erg or Calorie Row
-Rest 5:00 between sets.-

3 Rounds
12 Body Weight Rows
10 Single Arm Dumbbell Upright Rows (each side)
3 sets
10 Standing Alt. DB Curls (each side)

CrossFit Lynchburg

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