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CrossFit – Fri, Jun 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
.

Two sets of:

Row x 90 seconds

Bear Crawl x 25 feet forwards, 25 feet backwards

Two sets of:

Goblet Hold Dumbbell Cossack Squat x 8 reps (4 per side)

Dive-Bomber Push-Up x 8 reps

Ring Row x 8 reps

Metcon

Metcon (6 Rounds for reps)

Three sets for max reps:

3 Minutes of Assault Bike (or Rowing)

2 Minutes of Alternating Single-Arm Dumbbell Squat Snatches

1 Minute of Dumbbell Goblet Squats

3 Minutes of Rowing (or Assault Bike)

2 Minutes of banded triceps pushdowns

1 Minute of Strict Pull-Ups

Points are awarded by the 6 exercises:3 roundtotal sum of Calories, DB Sq Sn, DB GS, Calories, push-downs, pullups

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