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CrossFit – Sat, Jul 22

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 800m at conversational pace

Two sets of:

Single-Arm Dumbbell Push Press x 5 reps per side

Dumbbell Waiter’s Carry x 50ft per side

Dumbbell Kang Squat x 5 reps

Metcon

Metcon (AMRAP – Rounds and Reps)

Team Conditioning || Performance & Fitness

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 – 20/15 Calories of Assault Bike

Station 2 – 15 Devil’s Presses (50/35 lb DBs)

Station 3 – 300/250 Meter Row

Station 4 – 30 Wall Ball Shots (20/14 lbs)

Station 5 – Rest

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