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CrossFit – Sun, Feb 18

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
.

200 Meter Jog

Tableturns x 3 rotations per side

200 Meter Jog

Single Arm Hang from Pull-Up Bar x 15 seconds per side

200 Meter Jog

Plank Transitions x 10 reps

Gymnastics

Shoulder Burner** Grab a friend!

Three sets of:

9 Hand Release Push-Ups

3 Wall Walks

30 Second Nose to Wall Handstand Hold

Rest 90 seconds between sets

For time:

15-12-9-6-3 reps of:

Strict OR Kipping Handstand Push-Ups to 3″ riser

*Perform 50 Double Unders between each set*

TIME CAP = 9 MINUTES

Metcon

Metcon (AMRAP – Rounds and Reps)

14.3

8 min AMRAP of:

Deadlifts and box jumps

Workout starts with:

10 deadlifts and 15 box jumps and the deadlift increases by 5 every round AND THE WEIGHT INCREASES AS WELL.

Box jumps stay at 15 for every round. Height of the box is 24″ for men and 20″ for everyone else. Step-ups are not allowed for RX

Weights:

Men:135/185/225/275/315/365

Women: 95/135/155/185/205/225

Masters men (55+): 95/135/185/225/275/315

Masters women (55+):65/95/115/135/155/185

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