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CrossFit – Wed, Aug 16

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
.

3 Sets of:

12/10 Calories Assault Bike

50′ Bodyweight Walking Lunge

20 Alternating Shoulder Taps

5 Down Dog to Push Up

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 30 minutes of:

40/30 Calories of Assault Bike, Ski Erg or Rowing

40 Double-Unders

30 Alternating Barbell Lunges (95/65 lbs)

30 Push-Ups
.

FITNESS:

Complete as many rounds and reps as possible in 30 minutes of:

40/30 Calories of Assault Bike, Ski Erg or Rowing

40 Lateral Jumps Over Parallette

30 Alternating Lunges

30 Push-Ups

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