Announcements
REMINDER:
HAPPY HOUR THIS FRIDAY
6:30pm at Dunston’s Speakeasy
to send John to the CrossFit Games!
AND
we have Team Mariotti T-shirts if you want one!
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
10-yard Forwards Bear Crawl
10-yard Backwards Bear Crawl
3 Rounds, of:
10 Kettlebell Deadlifts
5-10 Push-ups
2 Rounds, of:
Build to Barbell deadlift weight for Strict Diane using sets of 5 reps
Practice reps for Handstand Push-ups
Metcon
Diane – Strict (CFO) (Time)
Performance “Strict Diane”
Complete rounds of 21, 15 and 9 reps for time of:
225/155 lb Deadlifts
Strict Handstand Push-Ups
.
FITNESS:
For time:
36 Kettlebell Swings
18 Knees to Elbows or Hanging Leg Raises
24 Kettlebell Swings
12 Knees to Elbows or Hanging Leg Raises
12 Kettlebell Swings
6 Knees to Elbows or Hanging Leg Raises
Goal < 6:00
Strength & Skill
Strength Accessory Lifts (3 Rounds for weight)
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Barbell Hip Thrust x 6 reps @ 21X1
Station 2 – Band Pull-Aparts x 30 reps @ 1010
Station 3 – L-Sit x 60 seconds (accumulated time)