Read more about our response to Covid-19 HERE

CrossFit – Sun, Nov 6

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
300 Meter Easy Row

Banded Monster Walks x 30 seconds forward/30 seconds backward

Banded Lateral Walks x 30 seconds right/30 seconds left

600 Meter Easy to Medium Paced Row

Banded Squats x 30 seconds

One-Two sets:

Active Pigeon x 30-45 seconds per side

Hip Rotation x 10 total reps

Side Plank Hip Drops x 30 seconds per side

Weightlifting

Back Squat (1X10, 1X15, 1X10)

Back Squat

Set 1: 10 reps @ 50%

Set 2: 15 reps @ 50-60%

Set 3: 10 reps @ 60%

Rest 2-3 minutes between sets Try To do these “unbroken”…in other words just 1 breath per squat!

Metcon

Metcon (No Measure)

Every minute, on the minute, for 21 minutes (7 sets) of:

Station 1: 10-12/8-10 Calorie Row

Station 2: 30 Double Unders + 10 Kettlebell Deadlifts (24/16 kg)

Station 3: 3 Burpees to Rings + 3/2 Ring Dips

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.