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CrossFit – Wed, Jan 3

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
.

Three sets of:

60 Seconds Bike, Row, or Jog

100-foot Single Arm Overhead Carry (each arm)

30-45 second *Hold*

*Set 1 – Push-Up Plank

*Set 2 – Back to Wall Handstand

*Set 3 – Nose to Wall Handstand

Followed by…

Two Sets of:

10 Ring Rows

10 Hollow Rocks

10 Supine Overhead Plate Lifts

Metcon

Metcon (Time)

Complete as many reps as possible in 60 seconds, followed by 60 seconds of rest, until you complete a total of:

80 Wall Ball Shots (20/14 lbs)

40 Burpee Box Jump-Overs (24″/20″)

20 Wall Walks

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