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CrossFit – Sun, Oct 30

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
.

Two sets of:

10 Second Iso Hold on top of Rings

5 Fire Hydrant + 15 second Iso Hold (right)

5 Fire Hydrant + 15 second Iso Hold (left

60 Seconds SkiErg or Row @ Easy Pace (nasal breathing only)

30 Seconds Skydivers

30 Seconds Bird Dogs

Seconds SkiErg or Row @ Easy Pace (nasal breathing only) and finish with …

100 Meter Suitcase Carry (right)

100 Meter Suitcase Carry (left)

Weightlifting

Deadlift (3 X 12)

Three sets of:

Deadlift x 12 reps

Rest as needed

Start your first set around 50% and build. Deadstop between every rep then get tight and lift the bar as fast as possible every time while keeping proper technique.

Metcon

Metcon (3 Rounds for time)

Every 8 minutes, for 24 minutes (3 sets of):

400 Meter Run

10 Dumbbell Burpee Box Step Overs (35/20 lbs to 20″)

15 Chin over the Bar Pull-Ups

400 Meter Run

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