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