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CrossFit – Sat, Dec 16

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
.

Run x 400m at an easy to moderate pace

Two sets of:

Dumbbell Suitcase Carry x 50ft per arm

Dumbbell Side Bend x 15 per side

Bodyweight Walking Lunge x 20 steps

Two sets of:

Single-Arm Dumbbell Floor Press x 10 reps per arm

Single-Arm Devil’s Press x 5 reps per arm

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1 – 10 Dumbbell Devil’s Presses (50/35 lbs)

Station 2 – 20 Calories of Rowing or Bike Erg

Station 3 – 30 Box Jumps (24″/20″ – jump up, step down)

Station 4 – 40 Russian Kettlebell Swings (32/24 kg)

Station 5 – Rest

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