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CrossFit – Mon, Jun 3

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

200 Meter Nasal-Breathing Jog

Bike x 30 Seconds @ light pace

Bike x 20 Seconds @ medium pace

Bike x 10 Seconds @ fast pace

Conditioning Prep

200 Meter Run @ workout pace

30 Double-Under’s or customization

10-20 Calorie Assault/Echo Bike

Metcon

Metcon (3 Rounds for time)

Full Effort (Performance)

Every 12 minutes, for 36 minutes (3 sets) for times:

800 Meter Run

60 Double-Unders

40/30 Calories of Assault Bike

Fitness:

Every 12 minutes, for 36 minutes (3 sets) for times:

4 00 Meter Run

75- 100 Single-Unders

40/30 Calories of Assault Bike

Goal Times: 7-10 minutes per set

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