Announcements

REMINDER ~ no classes the rest of the day today.
THURSDAY – HAPPY THANKSGIVING – 8am Workout ONLY!
FRIDAY – 8am Workout ONLY
Saturday – Regular Day

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
CORE #3
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 Angel 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
HAPPY THANKSGIVING!!