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CrossFit – Fri, Jun 21

CrossFit Odyssey – CrossFit

Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-Up (No Measure)

2 Minute Easy Rowing – increase your speed every 30 seconds. Focus on efficient movement pattern: Legs extend, Hip opens then we pull with the arms. On the way back, reverse this sequence.

Deep Squat Progressions x 10

90/90 Hip Rotations x 8 per side

Plank Transitions x 10

Seated Broad Jumps x 5

Hang from the Rings x 20 Seconds


CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)

14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb


Complete as many rounds and reps possible in 14 minutes of:

60 Calories of Rowing

50 V-Ups

40 Air Squats

30 Calories of Assault Bike

20 Push-Ups

10 Strict Pull-Ups

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