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CrossFit – Sat, Mar 25

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
.

Two set of:

Run x 200m

Dip Support Hold x 15 seconds

Dip Receiving Hold x 15 seconds

Two sets of:

Kettlebell Suitcase Carry x 50ft per arm

Kettlebell Sumo Deadlift x 15 reps

Metcon

Alliance (AMRAP – Rounds and Reps)

In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:
20/15 Calories of Assault Bike or Rowing
15 Ring Dips
30 Alternating Dumbbell Snatches (50/35 lbs)
60 Double Unders
15 Ring Dips
30 Russian Kettlebell Swings (32/24 kg)
20/15 Calories of Assault Bike or Rowing

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