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CrossFit – Sat, Feb 10

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, nasal breathing only

Front Rack Kettlebell Carry x 100m

Two sets of:

Supinated Passive Hang on Pull-up Bar x 30 seconds

Dive-Bomber Push-up x 10 reps

Kettlebell Thrusters x 10 reps

Metcon

Metcon (2 Rounds for reps)

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

15 Calories of Rowing

12 Thrusters (95/65 lbs)

9 Toes to Bar

Rest until the running clock reaches 20:00, and then…

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

12 Calories of Rowing

9 Burpees Over the Erg

6 Devil’s Presses (50/35 lbs)

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