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
.
Snatch
Metcon (Time)
4 rounds for time – (rest 90 sec before starting next round)
250m row
7 burpees
5 DB overhead rear lunge L arm
-DB ground to overhead then 10 alternating rear lunges
5 DB overhead rear lunge R arm
-DB ground to overhead then 10 rear alternating rear lunges
Pick a weight that can be challenging
Work to squeeze the elbow so stabilize the dumbbell overhead.
Each round you are trying to push for under 4 min