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CrossFit – Sun, May 12

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
.

Three rounds of:

100 Foot Suitcase Carry (50 feet each arm)

100 Foot Single Arm Overhead Carry (50 feet each arm)

5 Divebomber Push-Ups

3 Inchworm Walks

Metcon

Metcon (Checkmark)

30 Minute EMOM:

Every minute, on the minute, for 30 minutes (6 sets of):

Minute 1: 200 Foot Shuttle Run

Minute 2: 30 CrossOvers/45 minutes jump rope practice

Minute 3: 10 Burpee Deadlifts 35-50/20-35

Minute 4: Max Calorie Echo/Assault Bike OR Row

Minute 5: Rest

*10-15 sec rest each round except #4

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