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CrossFit – Wed, May 29

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
.

Row x 500m, nasal breathing only

Sumo Stance Banded Good Morning x 20 reps

Bodyweight Walking Lunge x 25 reps

Side Plank Hip Bounce x 30 per side

Two sets of:

Kettlebell Sumo Deadlift x 10 reps

Kettlebell Suitcase Deadlift x 10 reps per side

Metcon

Six Shooter (6 Rounds for time)

PERFORMANCE:

Every 5 minutes, for 30 minutes (3 sets of each) for times:

*Station 1 – 1000 Meter Row

*Station 2 – Three rounds of:

4 Deadlifts (225/155 lbs)

8 Bar-Facing Burpees

12 Walking Lunges with Farmer’s Carry (24/16 kg KBs)

Note your times to complete each station, each set, for a total of 6 times. Sum those 6 scores for your total working time.

FITNESS:

Every 5 minutes, for 30 minutes (3 sets) for times:

*Station 1 – 1000 Meter Row

*Station 2 – Three rounds of:

8 Burpees

10 Kettlebell Swings

12 Walking Lunges with Farmer’s Carry

Note your times to complete each station, each set, for a total of 6 times. Sum those 6 scores for your total working time.
*Compare your results to January 30, 2024.

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