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CrossFit – Sat, Apr 8

Announcements

This SUNDAY, April 9th we will be CLOSED for Easter. Enjoy your weekend!

CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats
.

Banded Lat stretch x 30 seconds each

Bande Pec Stretch x 30 seconds each

Two sets of:

Run x 200m

Bodyweight Walking Lunge x 20 reps

Passive Hang on Pull-up Bar x 30 seconds

Two sets of:

Row x 90 seconds

Barbell Strict Press or Push Press x 10 reps

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 35

Complete as many rounds and reps as possible in 35 minutes of:

400 Meter Run

40/30 Calories of Rowing or Ski Erg

30 Shoulder to Overhead (115/75 lbs)

20 Alternating Front-Racked Reverse Lunges (115/75 lbs)
Fitness – scale as needed

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