Announcements

REMINDER – Holidays get together at the Rustic this Sunday at 11:30 – brunch and mimosas!!! Bring the family!

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

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Warm up

2 rounds

100m jog

10 leg swings

8 perfect stretch (lunge, reach over head, lean side to side)

6 burpees

Holy Cheeks (Weight)

12 rounds

Every 2:30

200m run/250m row

2 Front squats then 2 Back Squats

Weight should be 55-65% RM of your Front Squat

Record heaviest 2 sets. Example round 11-12- 145. So do the weight you want to record at least 2 times.
Focus on consistent time on the run and steady breathing (tight core) during the squats

you want you want add weight if it feels easy every 3 rounds. Should have 30-45 sec rest.

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