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CrossFit – Tue, Nov 28

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 or Single Under x 20-30 seconds

Scap Pull-up x 10 reps

Dive Bomber Push-up x 5 reps

Two sets of:

Piked Handstand Push-Up x 6-8 reps

Hollow Hold x 30 seconds

Metcon

Metcon (8 Rounds for reps)

Every 4 minutes, for 32 minutes (8 sets) for max reps:

400 Meter Run

10 Strict Pull-Ups

Max Reps of Strict Handstand Push-Ups or Ring Dips

*Perform Strict Handstand Push-Ups for sets 1, 3, 5 and 7, and Ring Dips for sets 2, 4, 6 and 8.”

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