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CrossFit – Fri, Dec 1

CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats
.

Two sets of:

Assault Bike x 60 seconds

Perfect Stretch x 2 reps per side

THEN…

Single-Arm Dumbbell Front Squat x 5 reps

Single-Arm Dumbbell Push-Press x 5 reps

Single-Arm Dumbbell Thruster x 5 reps

Perform all 15 repetitions on one side, then switch

Metcon

Metcon (3 Rounds for reps)

Three sets for max calories/reps of:

4 Minutes of Rowing

3 Minutes of Assault Bike

2 Minutes of Burpee Box Jump-Overs (24″”/20″”)

1 Minute of Dumbbell Thrusters (50/35 lbs)

Rest 5 minutes

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