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CrossFit – Sun, Apr 2

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
.

Banded Perfect Stretch x 60 seconds per side

Foam Roll IT Bands & Calf x 2 minutes per side

Frog Pump x 15 reps (weighted or unweighted)

Paloff Press x 10 reps + 30 second hold per side

Three rounds at 70-80% effort of:

10/7 Calorie Machine of Choice

10 Bicep Curl + Press per arm (light)

10 Wide Stance Goblet Squats

Weightlifting

Tempo Back Squat (5 x 3-4)

Five sets of:

Tempo Back Squat x 3-4 reps @ 3211 @ 65-70%

Rest 2-3 minutes

Metcon

Metcon (Time)

All Age Groups

Three rounds for time of:

500 Meter Row

25 Anchored Sit-Ups

250 Meter Row

15 V-Ups
.

ATHLETE NOTES:

You get a little core fatiguing conditioning piece today. You can use dumbbells to anchor your feet on the sit-ups. If sit-ups bother your hip flexors then you can sub them with 15 toes-to-bar or knees to elbow instead. Try to maintain a fast pace on your 250 meter rows. If you begin with a sprint start then power 10 strokes you’ll be close to your 250 meters!

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