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CrossFit – Fri, Dec 15

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
.

Double Under or Single Under x 20-30 seconds

Scap Pull-up x 10 reps

Dive Bomber Push-up x 5 reps

Two sets of:

Piked Handstand Push-Up x 6-8 reps

Hollow Hold x 30 seconds

Metcon

Ninja (Time)

PERFORMANCE:
Five rounds for time:
20 Double-Unders
15 Pull-Ups
10 Burpees
5 Strict Handstand Push-Ups

FITNESS | Bodyweight Conditioning:
Four rounds for time:
15/12 Calories of Assault Bike
12 Burpees
9 Strict Pull-Ups
6 L-Seated DB Presses

Strength & Skill

Twelve (12) sets of:

20 Second Ring Support Hold

Rest 20 Seconds

20 Second Ring Dip Receiving Hold

Rest 20 Seconds

*This portion will take 16 minutes. Try to hold for the full 20-second periods, but if you come down early, just rest and stay on schedule for the upcoming work intervals.

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