Read more about our response to Covid-19 HERE

CrossFit – Tue, Sep 27

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
Assault Bike x 3 minutes

Two sets of:

Bear Crawl x 25 feet forwards,

25 feet backwards

Batwing Extensions x 5 reps @ 3131

Push-up x 5 reps @ 21X1

Weightlifting

Bench Press (5 x (2-4))

PERFORMANCE:

Five sets of:

Bench Press x 2-4 reps @ 20X1

Rest 90 seconds

Ab-Wheel Roll-Outs x 6-8 reps @ 3020

Rest 90 seconds

FITNESS:

Four sets of:

Dumbbell Press x 6-8 reps @ 2110

Rest 45 seconds

Single Leg Hip Bridge x 6-8 reps each leg @ 3011

Rest 45 seconds

Bottom’s Up Kettlebell Carry x 100′ each arm

Rest 45 seconds

Metcon

Metcon (8 Rounds for reps)

Two sets for max reps of:

90 seconds of Assault Bike for Calories

Rest 30 seconds

90 seconds of Ring Dips

Rest 30 seconds

90 seconds of Rowing for Calories

Rest 30 seconds

90 seconds of Push-Ups

Rest 30 seconds

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.