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CrossFit – Thu, Mar 9

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Row x 3-4 minutes at a moderate pace

Plank x 60 seconds

Scapular Pull-up x 30 seconds

“Barbell Squat Warm-Up”

Low-Loaded Horse Stance x 30 seconds

Low-Loaded Horse Stance Squats x 6 reps

Low-Loaded Cossack Squats x 6 reps per side

Side-Bends x 12 per side

Good Morning x 6 reps

Kang Squat x 6 reps

Back Squat x 6 reps

Strength & Skill

Squatting Progression | Performance & Fitness:

Five sets of:

Banded Lumberjack Squat x 8-12 reps @ 40X1

Rest 30 seconds

Quadraped PVC Trap-3 Raise x 6-8 reps each @ 1114

Rest 30 seconds


The Charm (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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