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CrossFit – Wed, Dec 20

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
.

Two sets of:

Supinated Grip, Passive Hang on Pull-up Bar x 30 seconds

Scapular Push-up from Hands or Elbows x 10

Plank x 30 seconds

Two sets of:

Dive-Bomber Push-Up x 10 reps

Cossack Squat x 10 reps

Two sets of:

Kip Swing x 10 reps

Squat with Wallball Hold x 10

Metcon

Cannonball Run (Time)

For time:
800 Meter Run
40 Pull-Ups or 20 Strict Pull-Ups
40 Kettlebell Snatches (24/16 kg; 20 each arm)
40 Wall Ball Shots (20/14 lbs)
800 Meter Burden Run with Wall Ball (20/14 lbs)
40 Wall Ball Shots (20/14 lbs)
40 Kettlebell Snatches (24/16 kg; 20 each arm)
40 Pull-Ups or 20 Strict Pull-Ups
800 Meter Run

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