Read more about our response to Covid-19 HERE

CrossFit – Wed, Jan 18

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
.

“General Rowing Warm-Up”

Arms-only rowing x 10 reps

Hips-only rowing x 10 reps

Legs-only rowing x 10 reps

right into…

Row x 30 seconds at 20 strokes per minute

Row x 30 seconds at 22 strokes per minute

Row x 30 seconds at 24 strokes per minute

Row x 30 seconds at 26 strokes per minute

Three sets of:

Piked Handstand Push-up x 6 reps

Single-Under x 50 reps

Metcon

Paulinetti (Time)

For time:
1000 Meter Row
100 Double-Unders
50/35 Calories of Assault Bike
25 Strict Handstand Push-Ups OR 50 Dumbbell Push Presses
50/35 Calories of Assault Bike
100 Double-Unders
1000 Meter Row

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.