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CrossFit – Wed, Mar 29

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Two sets of:

Hang x 30 seconds

Prone Plank x 30 seconds

Wall Ball Halo x 5 reps per direction

Two sets of:

Scapular Pull-up x 10 reps

Kip Swing x 10 reps

Air Squat x 10 reps

Dive-Bomber Push-up x 10 reps

INVICTUS Baseline Interval Test (6 Rounds for time)

Every 5 minutes, for 30 minutes (6 sets) for times:

10 Strict Pull-Ups

15 Toes to Bar

20 Push-Ups

25 Wall Ball Shots (20/14 lbs to 10′)
This is a test we perform a couple of times per year. Initially it will feel great and you will have about 2:30 to rest. However, that will dwindle QUICKLY and you will find yourself gasping for air and staring at the bar. Please feel free to scale as needed – either scaling the movements back or scale the reps to 5-10-15-20. Just keep track in your Wodify notes so that you can beat yourself next time!

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