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CrossFit – Sun, Dec 31

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
.

Three sets of:

100 Foot Single Arm Overhead Carry (each arm)

Windmills x 5 (each arm)

Single Arm Dumbbell Presses x 10 (each arm)

Supinated Grip Band Pull-Aparts x 20 reps

Warm-Up

400 Meter Nasal Breathing Jog

60 Seconds of Nose to Wall Hold Hold

OR 60 Second Hand Plank

Gymnastics

Every 90 seconds, for 18 minutes (3 sets of):

Station 1: 10 Toes to Ring + 10 Low Ring Transitions

Station 2: Wall Walk + 30-45 Second Nose to Wall Handstand Hold

Station 3: 60 seconds Max Banded Lat Pull Downs

Station 4: Spend 60 Seconds Practicing Handstand Walking / Playtime Handstand Walking

Metcon

Metcon (3 Rounds for time)

36 Minute EMOM:

Every 12 minutes, for 36 minutes (3 sets) for times:

400 Meter Run

30 Single-Arm Kettlebell Snatches (15 reps each side; 24/16 kg

20 Box Jump-Overs or Step-Ups (24″/20″)

10 Bar Muscle-Ups OR 12 Chest-to-Bar Pull-Ups

400 Meter Run

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