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CrossFit – Fri, Feb 2

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
.

Three sets of:

100 Foot Farmer Carry

100 Foot Double DB or KB Overhead Carry

10 Tempo Ring Rows @ 1111

20 Banded Face Pulls

Gymnastics

Three sets of:

3 Wall Walks + 30 Second Nose to Wall Hold

Rest as needed

Four sets of:

30 Seconds Freestanding Handstand Marching or Handstand Marching on Box

Rest 30 seconds

For time:

150 Double Unders

*Every break or trip perform 10 burpee pull ups

TIME CAP = 5 Minutes

Metcon

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:

15 Box Jumps, 24″ / 20″

12 Push press, 115# / 75#

9 Toes-To-Bar

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