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CrossFit – Sat, Jan 14

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
.

10 Slow and Controlled Deep Squat Progressions

10 Slow and Controlled Kettlebell Ankle Pulse (per side)

Two sets of:

30 Seconds Banded Monster Walks (forward)

30 Seconds Banded Monster Walks (backward)

30 Seconds Lateral Banded Walk (right)

30 Seconds Lateral Banded Walk (left)

30 Seconds Band Resisted Walking Plank (right)

30 Seconds Band Resisted Walking Plank (left)

(Place a band on the rig close to the floor. Loop the band around your waist and assume a plank position. Walk as far away from the rig as possible while assuming a good plank position)

Metcon

Metcon (Time)

PERFORMANCE:

In teams of two, complete five rounds for time of:

10 Bar Muscle-Ups (5 each)

20 Dumbbell Box Step-Overs (50/35 lb DBs; 20″ box; 10 each)

30 Synchronized Dumbbell Snatches (50/35 lbs – both partners at top of the rep at the same time)

400 Meter Run (partners must stay together)
.

FITNESS:

In teams of two, complete five rounds for time of:

10 Strict Pull-Ups (5 each)

20 Dumbbell Box Step-Overs (10 each)

30 Synchronized Dumbbell Snatches (both partners at top of the rep at the same time)

400 Meter Run (partners must stay together)

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