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CrossFit – Thu, Oct 19

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
.

“General Running Warm-up”

Approximately 50 feet each of:

High Knees

Over-the-fence, forwards

Over-the-fence, backwards

Bunny Hops

Suicides, remain forward-facing throughout

Two sets of:

“Depth Drop Warm-Up”

Depth Drop x 1 rep

Depth Drop + Max Height Jump x 2 reps

Depth Drop + Broad Jump x 3 reps

Metcon

Metcon (Time)

Four rounds for time of:

40 Calories of Rowing

30/22 Calories of Assault Bike

20 Box Jump-Up & Step-Downs (24″/20″)

10 Dumbbell Box Step-Overs (50/35 lb DBs to 24″/20″)

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