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FRIDAY, 3/5/21

CrossFit Odyssey – CrossFit

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https://us02web.zoom.us/j/6210024813
Meeting ID: 621 002 4813

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, CORONA At-Home Workouts – SUB LUNGES, BURPEES for Push Presses and Overhead Squats

Core #13 (No Measure)

2 sets of:

Hand Plank Arm Scratchers x 10 reps

Elbow Plank Oblique Crunches x 10 reps

Hollow Body Flutter Kicks x 30seconds

Tuck Rocks (fast) x 30 reps

Warm-up (No Measure)

.

Static Hang x 60 seconds

Wall Slides x 60 seconds

Handstand Hold x 60 seconds

Two Rounds (ramp up intensity throughout):

5 calorie AB

5-Line Shuttle Run

5 Push Press

Metcon

Metcon (No Measure)

Every 90 seconds, for 30 minutes (5 sets of each):

Station 1 – 20 Double-Unders + 10 Deadlifts (275/185 lbs)

Station 2 – 20 Double-Unders + 10 Strict Handstand Push-Ups

Station 3 – 20 Double-Unders + 12 Chest-to-Bar Pull-Ups

Station 4 – 200 Meter Run

FITNESS:

Every 90 seconds, for 30 minutes (5 sets of each):

Station 1 – 9/6 Calories of Assault Bike + 15 Kettlebell Sumo Deadlifts

Station 2 – 9/6 Calories of Assault Bike + 12 Dumbbell Push Presses

Station 3 – 9/6 Calories of Assault Bike + 9 Strict Pull-Ups

Station 4 – 200 Meter Run

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