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FRIDAY, 1/7/22

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

Warm-up (No Measure)

Assault Bike x 60 seconds (60-65% perceived effort)

Supinated Grip Static Hang x 60 seconds (accumulate if needed)

Perfect Stretch x 10 steps

Pronated Grip Static Hang x 60 seconds (accumulate if needed)

Bear Crawl x 20 steps forward + 20 steps backward

Assault Bike x 60 seconds (70-75% perceived effort)

Plank Shoulder Taps x 30 seconds

Scapular Pull-Ups x 10-15 reps

Wall Climbs x 2-4 reps

Box Jumps or Frog Jumps x 5-10 reps

Assault Bike x 60 seconds (80-85% perceived effort)

Athletes should get at least two minutes of rest, so please adjust the distances or number or repetitions accordingly if you’re unable to perform the first set as prescribed in less than 10 minutes.

Metcon

Metcon (3 Rounds for time)

Every 12 minutes, for 36 minutes (3 sets) for times:

400 Meter Run

40 Alternating Reverse Lunges with KB Farmer’s Carry (24/16 kg)

20 Toes to Bar

40/30 Calories of Assault Bike

400 Meter Run

Athletes should get at least two minutes of rest, so please adjust the distances or number or repetitions accordingly if you’re unable to perform the first set as prescribed in less than 10 minutes.

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