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

Bodyweight Walking Lunge x 20 steps

Side Plank Hip Bounces x 20 reps per side

Kettlebell Farmer’s Carry x 100m

Double Kettlebell Sumo Deadlift x 10 reps

Two sets of:

Kettlebell Swing x 10 reps

Box Jump x 5 reps

Metcon

Christine (Time)

3 rounds for time of:

500-m row

12 bodyweight deadlifts

21 box jumps, 20-in. box
.

Kristine | Fitness

Three rounds for time:

500 Meter Row

21 Kettlebell Swings

12 Burpees

*Compare results to January 3, 2022.

Strength/Skill

Three sets of:

Posted Single-Leg Deadlifts x 8-10 reps each @ 3011

Rest 60 seconds

Barbell Glute Bridges x 6-8 reps @ 20X1

Rest 60 seconds

Side Plank x 45 seconds each side

Rest 60 seconds