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CrossFit – Wed, Jun 12

CrossFit Odyssey – CrossFit

Warm-Up (No Measure)

400 Meter Conversation Pace Jog

into …

Band Assisted Ankle Pulse x 30 seconds per side

Band Assisted Hip Flexor Stretch x 30 seconds per side

Band Assisted Perfect Stretch x 30 seconds per side

Two sets of:

10 Alternating Reverse Lunges with Twist

20 Single-Unders

10 Down-Ups

20 Single-Unders

Pure Conditioning (4 Rounds for time)

PERFORMANCE:

Every 10 minutes, for 40 minutes (4 sets) for times:

800 Meter Run

20/15 Calories of Assault Bike

20 Alternating Pistols

FITNESS:

Every 10 minutes, for 40 minutes (4 sets) for times:

6 00 Meter Run

20/15 Calories of Assault Bike

20 Alternating Reverse Lunges (35/25 lbs)

Goal Times: 7:00
Note times for all four sets and then sum them for overall working time.

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