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CrossFit – Sat, Jun 15

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)

1:30 BIKE (0:50 slow, 0:30 medium, 0:10 fast!)

1:30 ROW (0:50 slow, 0:30 medium, 0:10 fast!)

1:30 Flow through 90-90 hip mobility (VIDEO)

20 Body Weight Walking Lunges

8-10 Negative Push-Ups

8-10 Kettlebell Lunges

10-15 Strict Push-Ups

Metcon (10 Rounds for calories)

Full Effort (Performance)

Every 2 minutes, for 40 minutes (5 sets) for max calories:

Station 1 – 90 seconds of Assault Bike (for calories)

Station 2 – 20 KB Walking Lunges (24/16 kg)

Station 3 – 90 seconds of Rowing (for calories)

Station 4 – 30 Push-Ups

Full Victory

Every 2 minutes, for 40 minutes (5 sets) for max calories:

Station 1 – 90 seconds of Assault Bike (for calories)

Station 2 – 20 Bodyweight Walking Lunges

Station 3 – 90 seconds of Rowing (for calories)

Station 4 – 20 Push-Ups

Goal Calories Per Set: 30/25 total
Please record bike and row calories for each set.

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