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CrossFit – Sun, Jun 16

CrossFit Odyssey – CrossFit

Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-Up (No Measure)

Grab a PVC and complete the following …

PVC Pass Through + Lunge x 6/leg

Line Jumps over PVC x 12 (forward back)

Scap Push-Up x 10

Line Jumps over PVC x 12 (side to side)

Down Dog Dive Bombers x 10

Scap Pull-Ups x 10

Perfect Stretch x 3/leg

Air Squat x 10 reps

Jump Squat x 8 reps

Broad Jump x 6 reps

Mixed-Modal Body Weight Intense Intervals (5 Rounds for time)

Every 7 minutes, for 35 minutes (5 sets) for times:

500 Meter Row

10 Burpee Box Jump-Overs (24″/20″)

10 Dumbbell Box Step-Overs (50/35 lb DBs; 24″/20″)
Please adjust distances/reps as needed to ensure at least 2 minutes of rest between sets.

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