Read more about our response to Covid-19 HERE

CrossFit – Sat, Jun 29

CrossFit Odyssey – CrossFit

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats

Warm-Up (No Measure)

Grab a Partner

*Partner 1 will Bike at a slowly increasing pace while Partner B completes the following – Switch after every exercise*

Inchworm + Scap Push Up + Push-Up x 8

Deep Squat Progressions x 4

Plank Shoulder Taps x 20

Workout Prep:

2 Rounds — alternate stations between partners

3 Strict Handstand Push ups or L-Seated Dumbbell Press

3 Strict Pull-ups

3 Goblet Squats

3 Push-ups

3 Cal Assault Bike

Metcon

Metcon (AMRAP – Rounds and Reps)

Full Effort:

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:

3 Strict Handstand Push-Ups or L-Seated DB Presses

6 Strict Pull-Ups

9 Goblet Squats (32/24 kg)

12 Push-Ups

15/10 Calories of Assault Bike

Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 goblet squats, Partner B does 12 push-ups, Partner A does 15 calories of Assault Bike, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.

POPULAR POSTS
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

START HERE.

fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.