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CrossFit – Wed, May 31

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Row x 500m

Bodyweight Walking Lunge x 20 steps

Assault Bike x 2 minutes

Dive Bomber Push-Up x 10 reps

Two sets of:

Kettlebell Waiter’s Carry x 50ft per arm

Kettlebell Goblet Hold Alternating Reverse Lunge x 10 rep


Nate (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

Complete as many rounds and reps as possible in 20 minutes of:

4 Strict Handstand Push-Ups or 8 Tempo Push-Ups @ 1111 or 8 L-Seated DB Presses

8 Strict Pull-Ups

16 Kettlebell Swings

Strength & Skill

Glutes and Abs:

Three sets of:

Single-Leg Hip Bridge x 10-12 reps each leg @ 2012

Rest 30 seconds

Frog Pumps x 20 reps @ 1112

(focus on maximal contraction of your glutes during each 2-second hold at the top)

Rest 30 seconds

Hollow Hold x 60 seconds ORL-Sit Hold (Fitness) x 45-60 seconds (accumulated)

Rest as needed

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