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CrossFit – Sat, Jul 6

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 (No Measure)

250 Meter Row @ easy pace

150 Meter Row @ medium pace

100 Meter Row @ fast pace

Over the Shoulder Barbell or Rig Stretch x 30 seconds per side

Butterfly Stretch x 60 seconds (ease into this position)

Dumbbell Complex

Goblet Squat x 10 reps @ 3111

Dumbbell Cossack Squats x 10 reps

Dumbbell Tuck Ups x 10 reps

.

Metcon

Team Workout (2 Rounds for reps)

PERFORMANCE:

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

15 Calories of Rowing

12 Thrusters (95/65 lbs)

9 Toes to Bar

Rest until the running clock reaches 20:00, and then…

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

12 Calories of Rowing

9 Burpees Over the Erg

6 Devil’s Presses (50/35 lbs)

FITNESS:

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

15 Calories of Rowing

12 Dumbbell Thrusters

9 Kipping High Knees

Rest until the running clock reaches 20:00, and then…

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

12 Calories of Rowing

9 Burpees

12 Russian Kettlebell Swings

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