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CrossFit – Thu, Dec 14

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
.

Two sets of:

Row x 250m

Dive-Bomber Push-up x 10 reps

Plank Shoulder Taps x 20 reps, alternating

Two sets of:

Assault Bike x 60 seconds

Hollow Hold x 30 seconds

Broad Jump x 5 reps

Strength & Skill

Five sets of:

Banded Lumberjack Squat x 8-12 reps @ 40X1

Rest 30 seconds

Seated Dumbbell External Rotations x 6-8 reps each @ 2111

Rest 30 seconds

Note load for Banded Lumberjack Squats

Lumberjack Squats (Weight)

Metcon

Metcon (3 Rounds for time)

Every 6 minutes, for 18 minutes (3 sets) for times:

30/20 Calories of Rowing

20/15 Calories of Assault Bike

10 Burpee Box Jump-Overs (24″/20″)

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