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Friday, Apr 30, 2021

By April 29, 2021May 7th, 2021No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min assault bike
5 Up Downs
5 Kip Swings + 1 Strict Pull Up
5 Power Cleans (empty bar – build across sets)

**2. Workout Prep**
1 set (each)
20 sec. Assault Bike
5 Pull Ups
1 Power Clean (at workout weight)

“When he saw their faith”
30 Minute Partner AMRAP
20/16 Calorie Assault Bike or 17/13 Echo bike
15 Pull-Ups
10 Power Cleans (185/125)
-Complete rounds back and forth-

1 min elevated pigeon pose (each side)
1 min half saddle (each side)
1 min forward fold (straight legs)

Layering Your Warm Up, Part 2 of 3
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CrossFit Lynchburg

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