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SATURDAY, 2/27/21

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 #8 (No Measure)

2 sets of:

Standing Side Leg Lifts on Wall x 15/30/45 reps

Supine Piked Crunches x 10/20/30 reps

Hollow Body Lean on Wall x 15/30/45 seconds

Wall Slides x 10/20/30 reps

Support Hold or Swings on Chairs x 15/30/45 seconds

Warm-up (No Measure)

Every 3 minutes for 9 minutes:

60 second Goblet Squat Hold

5 Dumbbell Squat Jumps (light)*

10 Second Assault Bike/row Sprint

*Squat Jumps: Dumbbells by side, touch either front or back head of the dumbbells to the floor and explode up into a max vertical leap.

Metcon

Metcon (3 Rounds for time)

For time:

50/35 Calorie Assault Bike

50 Dumbbell Thrusters (light loading)

Rest until the running clock reaches 10:00, and then…

For time:

50 Dumbbell Thrusters (light loading)

75/50 Calorie Assault Bike

Rest until the running clock reaches 22:00, and then…

For time:

100/70 Calorie Assault Bike

50 Dumbbell Thrusters (light loading)

For rowing add 10 calories to each interval

If you want to add a little 🌶 wear a weighted vest.

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