Read more about our response to Covid-19 HERE

CrossFit – Sun, Jun 30

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

Warm-up

Down Dog to Up Dog x 10

Cat/Cow x 10

Alt Bird Dog x 10 / side

Dead Bug x 10 / side

Perfect Stretch x 3 / side

Line Drills

Glute Pull to High Knees

Quad Pull to Butt Kickers

Over the Fence / Under the Fence

Shuttle Sprint x 250 M (50 M Segments)

Metcon

Metcon (Time)

Every 2 minutes, for 40 minutes (5 sets) for times:

*Station 1 – 400 Meter Run

*Station 2 – 20/15 Calorie Ski Erg or Row Sprint

*Station 3 – 20/15 Calorie Bike Erg or Assault Bike Sprint

*Station 4 – 20/15 Calorie Row Sprint or Burpees

Note your working times for each station, and then sum them for your total working time.

POPULAR POSTS
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

START HERE.

fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.