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

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