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CrossFit – Mon, Sep 2

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

General Warm-Up

Partner 1 Rows While Partner 2 Completes the following – switch after every exercise and increase intensity on the rower:

Perfect Stretch x :45 / Side

Hollow Body Bounces x :45

Eccentric Ring Row x 8-10 @ 31X0

Goat Bag Swing x 20

Weighted Calf Raises x 20

Specific Warm-Up

Practice Round

200 M Row/Run

20 Double Unders

100-Foot Farmer Carry

10 KB Swings

3-5 Strict Pull-Ups

30 Minute AMRAP (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 30 minutes of:

500 Meter Row or 400 Meter Run

40 Double-Unders

300-Foot Farmer’s Carry (32/24 kg KBs)

20 Kettlebell Swings (32/24 kg)

10 Strict Pull-Ups

FITNESS:

Complete as many rounds and reps as possible in 30 minutes of:

500 Meter Row or 400 Meter Run

40 Single-Unders

300-Foot Farmer’s Carry

20 Kettlebell Swings

10 Strict Pull-Ups

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