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CrossFit – Sat, Jun 22

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)

2 Minutes of freeze tag. Designate 1-2 members depending on the # of people in class. Remove J-Hooks from Pull Up Bars (safety hazard)

Mountain Climbers x 15 each leg

Half Burpees x 15

Jumping Lunges

Workout Prep

100 Meter Run

5 Dumbbell Thrusters (50/35 lb DBs)

6 Walking Lunges with Dumbbell Farmer’s Carry (50/35 lb DBs)

100 Meter Run

3 Devil’s Presses (50/35 lb DBs)

*Make sure weights are appropriate for the workout*

Metcon

25 Minute AMRAP (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps possible in 25 minutes of:

400 Meter Run or 25/18 Calories of Assault Bike

15 Dumbbell Thrusters (50/35 lb DBs)

15 Walking Lunges with Dumbbell Farmer’s Carry (50/35 lb DBs)

400 Meter Run or 25/18 Calories of Assault Bike

15 Devil’s Presses (50/35 lb DBs)

FITNESS:

Complete as many rounds and reps possible in 25 minutes of:

300 Meter Run or 20/15 Calories of Assault Bike

15 Dumbbell Thrusters (30/20 lb DBs)

15 Walking Lunges with Dumbbell Farmer’s Carry (30/20 lb DBs)

300 Meter Run or 20/15 Calories of Assault Bike

15 Burpees

Goal: 3+ Rounds

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