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CrossFit – Fri, Jan 5

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:

Hang x 30 seconds

Prone Plank x 30 seconds

Wall Ball Halo x 5 reps per direction

Two sets of:

Scapular Pull-up x 10 reps

Kip Swing x 10 reps

Air Squat x 10 reps

Dive-Bomber Push-up x 10 reps

Metcon

Metcon (Time)

For time:

42 Calories of Rowing

21 Strict Handstand Push-Ups/L-Seated DB Presses

21 Ring Dips

21 Push-Ups

30 Calories of Rowing

15 Strict Handstand Push-Ups/L-Seated DB Presses

15 Ring Dips

15 Push-Ups

18 Calories of Rowing

9 Strict Handstand Push-Ups/L-Seated DB Presses

9 Ring Dips

9 Push-Ups

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