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Monday, Sep 6, 2021

By September 5, 2021September 13th, 2021No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
3 rounds
1:00 Machine (pick up intensity each round)
10 Ring Rows
5 Single Arm Dumbbell Push Press (Left and Right)
30-second. Knee Plank

**2. Workout Prep**
1 set
8/6 Calorie Row (workout pace)
2 Strict Pull-Ups
2 Push Press (workout Weight)

13 Fallen Hero’s
13 rounds
26/20 Calorie Row
8 Strict Pull-Ups
21 Shoulder to Overhead 95/65

-Turn into a partner WOD
-Scale load as necessary. Ex 75/55, 45/35
-Kip the pull ups
-Time cap yourself to 30 min.
-All of the above

CrossFit Lynchburg

Author CrossFit Lynchburg

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