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Strict Lynne

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CrossFit Coldwater – CrossFit

Bench Warm-Up (No Measure)

Hip flexor mobility x :25/side

Side-lying windmills x 8/side

Double-leg glute bridge x 8

Rocking ankle mobility x 8/side

Bench t-spine dips x 8

Spiderman with overhead reach x 5/side

Forearm wallslides at 135 degrees x 8

Yoga push ups x 5-8

Medicine ball chest passes 2×8 (or get-some-air push ups 2×5)

Warm Up: 20-10-20-10 upper strength (No Measure)

push-ups

pull-ups

empty bar press

dips

Metcon

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
*Strict Pull Ups

**Rest 3 mins between rounds

Cool Down

Cool Down long day (No Measure)

3 mins conversational pace cardio

Follow immediately by:

20ft walking knee to chest

20ft walking quad stretch

20ft soldier march

20ft spiderman lunge

20ft inchworm

15 sec thumbs up/ thumbs down

15 sec torso twist

15 sec folded arm torso twist