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CrossFit – Sat, Oct 1

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 a conversational pace

Two sets of:

Wall-Sit with Medball in Front Rack x 30 seconds

Front Leaning Rest on Rings x 30 seconds

youtube.com/watch?v=WVL9pi5iUEo

Passive Supinated Hang on Pull-up Bar x 30 seconds

One set of:

Squat with Medball in Front Rack x 10 reps

Push-up x 8 reps

Scapular Pull-up x 6 reps

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 30 minutes of:

400 Meter Run

immediately followed by…

Three rounds of:

15 Wall Ball Shots (20/14 lbs)

10 Push-Ups

5 Strict Pull-Ups

Snatch

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
immediately followed by…
Three rounds of:
15 Wall Ball Shots (20/14 lbs)
10 Push-Ups
5 Strict Pull-Ups

10AM ONLY – Olympic Lifting + Metcon

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