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

Two Rounds:

Banded Perfect Stretch x :45 / Side

Band Distracted Hip Flexor Stretch x :45 / Side

Burpee Jump Backs x 10

Sampson Lunge x 100 Feet

Half Burpee x 10

Practice Round:

200 Meter Run

10 Dumbbell Squat Cleans

10 Burpees

Metcon

Helton (Time)

3 Rounds for time of:

800m Run

30 Dumbbell Squat Cleans, 50#

30 Burpees
In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009
To learn more about Helton click here
FITNESS:

Three rounds for time of:

800 Meter Run

20 Dumbbell Squat Cleans

20 Burpees

Goal < 30:00
Time Cap: 36:00