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CrossFit – Sat, Jun 29

CrossFit Odyssey – CrossFit

Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-Up (No Measure)

Grab a Partner

*Partner 1 will Bike at a slowly increasing pace while Partner B completes the following – Switch after every exercise*

Inchworm + Scap Push Up + Push-Up x 8

Deep Squat Progressions x 4

Plank Shoulder Taps x 20

Workout Prep:

2 Rounds — alternate stations between partners

3 Strict Handstand Push ups or L-Seated Dumbbell Press

3 Strict Pull-ups

3 Goblet Squats

3 Push-ups

3 Cal Assault Bike


Metcon (AMRAP – Rounds and Reps)

Full Effort:

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:

3 Strict Handstand Push-Ups or L-Seated DB Presses

6 Strict Pull-Ups

9 Goblet Squats (32/24 kg)

12 Push-Ups

15/10 Calories of Assault Bike

Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 goblet squats, Partner B does 12 push-ups, Partner A does 15 calories of Assault Bike, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.

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