Read more about our response to Covid-19 HERE

CrossFit – Tue, Oct 11

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
.

Row x 500m

Two sets of: Cross-Bench Pull-Over x 8-10 reps

Frog Rocks x 60 seconds

Two sets of:

Air Squat x 15

Kip Swing x 10

Scapular Pull-up x 5

Metcon

Strength/Skill

Two sets of:

Bulgarian Split Squats x 8 reps @ 3010

immediately followed by…

Dynamic Bulgarian Split Squats x 12 reps @ 10X0

Rest 60 seconds,

then perform the same on the other leg; then rest 60 seconds before moving on to the rollouts

Ab Wheel Rollouts x 8 reps @ 2111

Rest 60 seconds

For the Split Squats…you’ll perform the first 8 reps holding kettlebells or dumbbells in a farmer’s carry position, then after the 8th repetition you’ll drop the weights and perform 12 more reps unloaded, trying to jump as high as possible each rep

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
FITNESS:

For time: Row 1000 Meters

Rest until relatively recovered, and then…

POPULAR POSTS
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

START HERE.

fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.