Read more about our response to Covid-19 HERE

CrossFit – Fri, Jun 21

CrossFit Odyssey – CrossFit

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats

Warm-Up (No Measure)

2 Minute Easy Rowing – increase your speed every 30 seconds. Focus on efficient movement pattern: Legs extend, Hip opens then we pull with the arms. On the way back, reverse this sequence.

Deep Squat Progressions x 10

90/90 Hip Rotations x 8 per side

Plank Transitions x 10

Seated Broad Jumps x 5

Hang from the Rings x 20 Seconds

Metcon

CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)

14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
.

FITNESS:

Complete as many rounds and reps possible in 14 minutes of:

60 Calories of Rowing

50 V-Ups

40 Air Squats

30 Calories of Assault Bike

20 Push-Ups

10 Strict Pull-Ups

POPULAR POSTS
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

START HERE.

fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.