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FRIDAY, 12/20/19

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Banded Scarecrow x 30-60 seconds per position

Wall Slides x 5 @ 3131

Scapular Push-Ups x 10-15 reps

Every 90 seconds for 9 minutes (2 sets):

Station 1 – Kettlebell Windmills x 5-10 reps each arm

Station 2 – Pec Stick (or Medicine Ball Activation) x 60 seconds

Station 3 – Single-Arm Kettlebell Thrusters x 10 per side


Bench Press (3X5)

Three sets of:

Tempo Bench Press x 5 reps @ 21X1

Rest 45 seconds

Band-Resisted Face Pulls x 8-10 reps @ 2111

Rest 45 seconds

Stationary Dips x 10-12 reps @ 2111

Rest 45 seconds

L-Sit x 45-60 seconds (accumulated)

Rest 45 seconds


Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 3 minutes of:

5 Strict Handstand Push-Ups

10 Pull-Ups

20 Air Squats


Complete as many rounds and reps as possible in 3 minutes of:

3 Strict Handstand Push-Ups or L-Seated DB Presses

6 Strict Pull-Ups

12 Air Squats

Rest 60 seconds, and repeat for a total of FOUR sets. Start each set where you left off the previous set, and note your score as total rounds and reps achieved.

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