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THURSDAY, 4/1/21

CrossFit Odyssey – CrossFit

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Meeting ID: 621 002 4813


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)

Elephant Marching x 20 steps (slow – hold each step a few seconds)

(focus on what the area you just mobilized is doing)

Two Sets:

“W” Hold x 20-30 seconds

Alternating Plank to Pike Toe Touches x 20-30 seconds

Two Sets:

Ground to Sky Touches x 8-10

Tuck Jumps x 3-5


Metcon (4 Rounds for time)

Every 10 minutes, for 40 minutes (4 sets) for times:

40/30 Calories of Assault Bike

800 Meter Run

50 Double-Unders

Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 8-minute mark, scale back accordingly.

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