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FRIDAY, 5/8/2020

CrossFit Odyssey – CrossFit

5:30am ZOOM
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9:30am ZOOM
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6:30pm ZOOM
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Joints/Tens (No Measure)


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

Warm-up (No Measure)

30 seconds couch stretch each leg

30 seconds perfect stretch each leg

5 deep squat progressions

10 Scap Pushups

2 Rounds Glute Activation

10 donkey kicks each leg

10 fire hydrants each leg

10 air squats


Two sets of:

Bulgarian Split Squat x 20 reps @ 1010

(perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement; you can use a front or back-racked dumbbell or 2 dumbbells held at your sides for these, choose what you prefer and load it appropriately)

Rest 60 seconds between legs, and 2-3 minutes between sets.


Metcon (Time)

For time:

800 Meter Run

15 Dumbbell Thrusters

15 Strict Push-Ups

12 Dumbbell Thrusters

12 Strict Push-Ups

9 Dumbbell Thrusters

9 Strict Push-Ups

800 Meter Run

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