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

2 rounds

10 leg swings ea side

10 knuckle drags

10 alt quad stretch

200m run

Metcon (Time)

21-15-9-15-21

Single leg squat (ea side so L+R =1 rep)

Burpees

400m run/.6 -.7on bike
goal time under 30 min if scaled accordingly.

alternate movements for single leg squat

-pistols

-kickstand pistol

-Curtsy squat

-Rear lunge

STRETCH THE F OUT !!!!!! (No Measure)

click on video after recovered for the workout and stretch to cool down. Have a wallball for help