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FRIDAY, 5/20/22

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-up (No Measure)



Every 2 minutes x 12 minutes (2 sets of each)

Station 1 – Row x 90 seconds

Station 2- “Prone PVC Complex” x 1 rep (Front body line x 10 seconds, Prone Pass-Through x 10 reps, Prone Behind the Neck Press x 5 reps)

Station 3- Hollow Hold x 30 seconds + Inchworm x 5 reps (walk hands as far as possible from feet while maintaining a hollow position)


Metcon (Time)

Four rounds for time:

40/30 Calories of Assault Bike or Bike Erg

30 Box Step-Overs with Goblet Hold (24/16 kg)

20 Single-Kettlebell Thrusters (24/16 kg)

(hold the kettlebell with two hands on the horns)

10 Burpee Box Jump-Overs (24″/20″)

Time Cap = 40 minutes

Accessory Work

Every minute, on the minute, for 10 minutes (5 set) of:

Station 1: Supinated Grip Bent-Over Barbell Rows x 6-8 reps @ 2111

Station 2: Dumbbell Incline Bench Press x 6-8 reps (increase weight from last week)

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