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CrossFit – Fri, Feb 16

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:

Jump Rope x 60 seconds (may use this time to practice double-unders)

Dumbbell Waiter’s Carry x 50ft per arm

“Banded Pushing Warm-up”

Pallof hold x 30 seconds per side

Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor

Banded Tricep Extensions x 10 reps

Lat Press-Down x 10 reps

Strength & Skill

Three sets of:

Front-Racked Barbell Split Squats (Left) x 10 reps @ 30X1

Rest 45 seconds

Supinated-Grip Strict Pull-Ups x Max Reps in 60 seconds

Rest 45 seconds

Front-Racked Barbell Split Squats (Right) x 10 reps @ 30X1

Rest 45 seconds

Front Body Line x 15.15.15 seconds

(rest 5 seconds between 15 seconds of work)

Rest 45 seconds

Metcon

Ten Speed (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 10 minutes of:

10 Thrusters (95/65 lbs)

10 Bar-Facing Burpees

10 Toes to Bar

FITNESS:

Complete as many rounds and reps as possible in 10 minutes of:

10 Dumbbell Thrusters

10 Burpees

10 Toes to Bar or 20 V-Ups

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