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Fitness Coldwater – Fitness

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Warm-up

Warm-up (No Measure)

Game Rowling:

Team or Individual

2 Rounds:

Pass Through with PVC: 5 each position

Double KB/DB Overhead Hold: 30 seconds w/ light weight

Farmer Carry: 2 down and backs

Push Up T: x 10

Specific Warm up

Warm-up (No Measure)

Strict Pull-ups: Maintain hollow

3-5 reps of your movement

Scales:

Jumping

Banded

Kneeling

Choose a scale you can do 10 reps unbroken when fresh

Strict HSPU:

3-5 reps of your movement

Scales:

HSPU from Box

Pike Push-up

Z-Press

Choose scale you can do 10 reps when fresh

Kettlebell Swing:

5 reps- Russian

Build to WOD weight- Mod to Heavy

Metcon

Metcon (Time)

10-1:

Strict Pull-ups

Strict HSPU

Russian Kettlebell Swing (70/53)

Cool Down

Warm-up (No Measure)

:30 sec Lat Stretch

:30 sec Scorpion

:30 sec Twisted Cross

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