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CrossFit – Fri, Jun 28

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)

Spend 30 Seconds at each movement

Cat/Cow

Alternating Bird Dog

Dead Bug

Hollow Hold

Bar Work

Pronated Grip Hang x :30

Supinated Grip Hang x :30

Scap Pull x 10 reps

Strict Knee Raises x 10 reps @ 2220

Hollow / Arch Kips x 10 reps

DB Activation (with light DB)

Single DB Strict Press x 8 / arm @ 20X1

Single DB Bent Over Row x 8 / arm @ 20X1

Single DB Suitcase Deadlift x 8 / side @ 30X1

Metcon

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row
FITNESS:

Complete as many rounds and reps as possible in 20 minutes of:

8 Hanging Knee Raises or 10 V-ups

10 Dumbbell Hang Clean & Jerks (35/20 lb DB)

12/10 Calorie Row

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