Announcements

This SUNDAY, April 9th we will be CLOSED for Easter. Enjoy your weekend!

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
.

Two sets of:

Assault Bike x 90 seconds

Med Ball Kang Squat x 10 reps

“Barbell Squat Warm-up”

Low-Loaded Horse Stance x 30 seconds

Low-Loaded Horse Stance Squats x 6 reps

Low-Loaded Cossack Squats x 6 reps per side

Side-Bends x 12 per side

Good Morning x 6 reps

Kang Squat x 6 reps

Back Squat x 6 reps

Strength & Skill

Squatting Progression | Performance & Fitness

Five sets of:

Banded Lumberjack Squat x 6-8 reps @ 40X1

Rest 30 seconds

Prone PVC Front-Rack Stretch x 2 minutes

Rest 30 seconds

Metcon

Stick It (3 Rounds for reps)

Against a 3-minute running clock…
25/18 Calories of Assault Bike
Max Reps of Wall Ball Shots (20/14 lbs)

Rest 2 minutes between sets and repeat for a total of three (3) sets for max reps. Note reps per set and then sum them for your overall score.