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CrossFit – Tue, Jun 6

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
.

Three sets of:

Double-Under, Practice or Single Under x 30 seconds

Inchworm x 3 reps

Single Arm Dumbbell Push Press x 5 reps, followed by

Dumbbell Waiter’s Carry x 50 feet

*perform single arm push-press and waiter’s carry on same side before switching sides

Strength & Skill

Two sets of: Perform 30 seconds on each side of the following movements…

*Station 1 – Banded Palloff Hold

*Station 2 – Banded Lateral Monster Walk

*Station 3 – Single-Leg Glute Bridge Hold

*Station 4 – Side Plank Hold

*Station 5 – Dynamic Bulgarian Split Squat Jumps

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

Metcon

Metcon (Time)

PERFORMANCE:

Four rounds for time of:

60 Double-Unders

30 Calories of Rowing

10 Deadlifts (275/185 lbs)
FITNESS:

Four rounds for time of:

30 Calories of Rowing

20 Kettlebell Swings

10 Calories of Assault Bike

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