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CrossFit – Tue, May 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:

Medball Pec Walk x 30 seconds

Chest to Wall Handstand Hold x 30 seconds

Alternating Cossack Squats x 30 seconds

then:

Single-Arm Dumbbell Front Squat x 5 reps

Single-Arm Dumbbell Push-Press x 5 reps

Single-Arm Dumbbell Hang Clean x 5 reps

Perform all nine repetitions on one side, then switch

Strength & Skill

Four sets of:

Incline Press x 6-8 reps @ 21X1

(sit on the floor and place a med ball under shoulder blades to create an incline; use either a barbell or dumbbells)

Rest 45 seconds

Single-Arm Dumbbell Row x 6-8 reps each @ 21X1

Rest 45 seconds

Metcon

Metcon (4 Rounds for time)

Every 6 minutes, for 24 minutes (4 sets) for times of:

24/18 Calories of Rowing

12 Single-Arm Dumbbell Push Presses (50/35 lb DBs; hold non-working arm DB in front rack; 6 each arm)

24/18 Push-Ups

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