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CrossFit – Mon, Jun 17

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)

Xiopang x 5/direction

Cuban Press x 10

Cat/Cow x 10

Weighted Alternating Bird Dogs x 4/side

Plank w/ Lateral Reach x 8/side

Plank w/ Forward Reach x 8/Side

Russian Step Ups x 10 / Leg with :03 Descent

Workout Prep:

5-8 Calorie Assault bike

5 DB box step overs

2 wall walk

Metcon

Metcon (4 Rounds for time)

PERFORMANCE:

Every 10 minutes, for 40 minutes (4 sets) for times:

50/40 Calories of Assault Bike or Bike Erg

20 Dumbbell Box Step-Ups (50/35 lb DBs)

10 Wall Walks

FITNESS:

Every 10 minutes for 40 minutes (4 Sets) for times

40/30 Calories of Assault Bike or Bike Erg

15 Dumbbell Box Step-ups (35/20 lb DBs)

5 Wall Walks

Goal is 2+ Minutes of rest per round

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