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SUNDAY, 8/29/21

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-up (No Measure)

Prone PVC Pipe Pass Thrus x 10 reps

Twisted Cross Pec Stretch x 45 seconds per side

Two sets of:

Banded Chest Pull

Bench Prone Upper Back Muscle Recruitment x 10 reps

Every minute, on the minute x 8 (2 sets)

Minute 1 – 15 seconds of Full Support Hold on Rings

Minute 2 – 30 seconds of Ring Muscle-Ups Feet on Floor Transition

Minute 3 – 45 seconds of Strict Ring Dips (use a band or feet for assistance)

Minute 4 – Rest


Metcon (No Measure)

Every minute, on the minute, for 32 minutes (8 sets) of:

Station 1: 10/8 Calories of Assault Bike

Station 2: 5-8 Burpee Box Jump/Step-Overs (24″/20″)

Station 3: 10/8 Calories of Rowing

Station 4: 5-8 Toes-to-Bar

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