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CrossFit – Mon, Jul 8

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)

Three sets of:

50 Foot Monster Walk Forward

50 Foot Monster Walk Backward

25 Banded Good Mornings

15 Wide Foot Goblet Squats (light)

Then:

Line Drills (50 Foot Segments)

Straight Leg Kicks

High Knees

Butt Kickers

A-Jumps

Bunny Hops

Samson Lunge

Metcon

The Running Dead CFO (Time)

For time:

1600 Meter Run

50 Deadlifts (225/155 lbs)

50 Calories of Assault Bike

50 Dumbbell Box Step-Overs (55/35 lb DBs)

1600 Meter Run

Please note that this is a tester workout for our aspiring competitive athletes. If you are uncomfortable with any of these movements or loads, please substitute or replace them. For example, if you are uncomfortable with a barbell deadlift, consider a Double Kettlebell Sumo Deadlift, or 100 Russian Kettlebell Swings.

FITNESS:

For time:

1600 Meter Run

100 Double Kettlebell Sumo Deadlift

50 Calories of Assault Bike

50 Dumbbell Box Step-Overs

1600 Meter Run

*YOU MAY ALSO COMPLETE 2 ROUNDS – DIVIDING THE REPS IN HALF.

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