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CrossFit – Sun, Apr 30

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
.

60 seconds per side Banded Pec Stretch

60 seconds per side Banded Tricep Stretch

500 Meter Row (Nasal Breathing Only)

5 Inchworm Walks

Pec Activation Walk x 200′

Banded Glute Bridges x 20 reps (slow and controlled)

Weightlifting

Push Press (6×2, 2×1)

Every 2 minutes, for 16 minutes (8 sets of):

Push Press

Sets 1-3: 2 reps @ 70-75%

Sets 4-6: 2 reps @ 75-80%

Sets 7-8: 1 rep @ 85%

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes at a conversational pace (zone 2):

20/16 Calorie Row

10 Alternating Dumbbell Snatches (50-35/35-20)

10 Box Jump Overs (24/20″) step overs ok

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