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CrossFit – Thu, Nov 23

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 sets of:

Hand Plank Shoulder Circles x 10 reps (clockwise)

Hand Plank Shoulder Circles x 10 reps (counterclockwise)

Hand Plank Knee-to-elbow x 30 seconds (right leg)

Hand Plank Knee-to-elbow x 30 seconds (left leg)

Reverse Snow Angle x 20 reps

Stretch Body Hold x 30 seconds

Metcon

Thanksgiving Day Sampler: (Time)

For Time – For Time with a partner, alternate rounds
5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

4 Rounds of:
8 Handstand Push-Ups(sub Pike push ups/box push ups/l-sit db press-ahap)
15 Kettlebell Swings (55/35)

3 Rounds of:
15 Box Jumps (24/20 in)
15 Knees-to-Elbows

2 rounds of:
20 Wall-Balls (20/14 lb)
30 Sit-Ups

50 Burpees

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