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SATURDAY, 3/5/22

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)

.

Three Sets of:

Dumbbell Complex x 1 rep

Rest 45-60 seconds

One rep of the Dumbbell Complex (start in plank) =

Right Arm Row

Push-Up

Left Arm Row

Push-Up

Jump to standing

Dumbbell Clean

Front Squat x 2 reps

Push Press x 2 reps

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1 – 300/250 Meter Row

Station 2 – 30 Wall Ball Shots

Station 3 – 20 Dumbbell Push Press

Station 4 – 25/15 Calories of Assault Bike

Station 5 – Rest

Accessory Work

3 sets

single leg glute bridge x 15 each

supinated grip band pull-apart x 30

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