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MONDAY, 7/26/2021

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)

3-4 minutes Hip openers

10 each way over and unders

Three Sets:

5-7 Wall Ball Shots while focusing on your breathing

Rest 30 seconds

Assault Bike Dirty 30

10 cal easy/10 moderate/10 hard

Weightlifting

Front Squat (5 X 1.1.1)

Five sets of:

Front Squat x 1.1.1

(rest 5-10 seconds between singles)

Rest as needed

Use the heaviest successful load from last weekโ€™s double.

FITNESS:

Every minute, on the minute, for 15 minutes (5 sets):

Minute 1 โ€“ Goblet Squat x 6 reps @ 32X1

Minute 2 โ€“ V-Ups x 20 reps

Minute 3 โ€“ Supine wall ball Leg Curls x 6 reps @ 3011

Minute 4 โ€“ Hollow Rock or Hold x 40 seconds

Metcon

Metcon (Time)

For time:

50/35 Calories of Assault Bike (or Rowing)

50 Dumbbell Box Step-Overs (50/35 lb DBs)

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