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CrossFit – Mon, Jul 1

CrossFit Odyssey – CrossFit

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats

Warm-up

Partner Up with a Wall Ball and complete the following:

Plank High Five x 20 reps

Seated Wallball Russian Twist x 10 / direction

Squat Pass x 5 / person

Rotational Pass x 5 / person per direction

Squat Mobility

Bottom Squat Mobility Drill x 10 Reps

Cossack Squat x 10 / side

Squat Prep

Empty Barbell Front Squats x 5 reps @ 3211

50% Front Squat x 5 reps

55% Front Squat x 3 reps

Weightlifting

Front Squat (1×1)

Take 20-24 minutes to build to today’s 1-RM Front Squat

FITNESS:

Three sets of:

Front Squat x 4 reps @ 42X1

Rest 60 seconds

Front-Leaning Rest on Rings x 60 seconds

Rest 60 seconds

Landmine Row x 6-8 reps each arm

Rest 60 seconds

Metcon

The Ram – CFO (Time)

For time:

75 Wall Ball Shots (20/14 lbs)

50 Toes to Bar

50 Wall Ball Shots

25 Toes to Bar

25 Wall Ball Shots
For time:

75 Wall Ball Shots

50 Calories of Assault Bike/Bike Erg/Ski Erg or Rowing

50 Wall Ball Shots

25 Calories of Assault Bike/Bike Erg/Ski Erg or Rowing

25 Wall Ball Shots

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