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CrossFit – Fri, Mar 24

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:

Double Kettlebell Sumo Deadlift x 10 reps

Kettlebell Farmer’s Carry x 100ft

Pronated hang from bar x 30seconds

Weightlifting

Deadlift (5 x 1)

Every 3 minutes, for 15 minutes (5 sets) of:

Deadlift x 1 rep @ 90% of 1-RM

FITNESS | Full Body Strength:

Every minute, on the minute, for 15 minutes (3 sets of each):

Station 1 – Weighted Box Step-Ups (Left Leg) x 8 reps @ 2111

Station 2 – Weighted Box Step-Ups (Right Leg) x 8 reps @ 2111

Station 3 – Single-Arm Dumbbell Row (Left) x 8 reps @ 2111

Station 4 – Single-Arm Dumbbell Row (Right) x 8 reps @ 2111

Station 5 – Seated Piked Double Leg Lifts x 20 reps

Metcon

Four on the Floor (4 Rounds for time)

Every 4 minutes, for 16 minutes (4 sets) for times:
25/18 Calories of Assault Bike
20 Walking Lunges with Kettlebell Farmer’s Carry

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