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CrossFit – Sun, Oct 15

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Three sets of:

1-2 Minutes Assault or Echo Bike @ 50-60% effort

30 Second Single Arm Overhead Hold each arm

30 Second Supinated Grip Hang from Pull Up Bar

Upper Body Warm-Up Series (10-12 reps each)

Three sets of:

5-8 Push Ups

30 Second Front Leaning Rest

4-6 Pronated Grip Strict Pull Ups (add a band if needed)

10 Single Arm Ring Rows


Metcon (No Measure)

Every minute, on the minute, for 35 minutes:

Station 1: 10/8 Calorie Echo/Assault Bike

Station 2: 4 Dumbbell Devil’s Press (35/20 lbs)

Station 3: 8 Pull-Ups

Station 4: 30-50 Double Unders

Station 5: 3 Wall Walks

Double-Under Substitutions:

45 Seconds Double-Under Practice

45 Seconds Single-Unders

45 Seconds Plate Jumps (jump on and off of a 25 lbs plate)

Wall Walk Substitutions:

45 Seconds Prone Plank Shoulder Taps

45 Seconds Nose to Wall Handstand Hold

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