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CrossFit – Sun, Mar 24

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

Handstand Push-Up Negatives x 5-7 reps @ 30A2

Two sets of:

10 Donkey Kicks

Rest 30 seconds between sets

*Try to see if you can kick up into a handstand hold. If you’re able to do that smoothly, stay in the hold instead of coming down for another donkey kick.

Every minute, on the minute, for 6 minutes:

20 Seconds Handstand Walk Max Distance (you can come down as often as necessary)

OR – 20 Seconds Wall Walks

Metcon

Metcon (Time)

Five rounds for time of:

500 Meter Row

40 Double-Unders

15 Wall Ball Shots (20/10 lbs to 9′ target)

10 Toes-to-Bar

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