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

Assault Bike x 2 minutes

Dive Bomber Push-Up x 10 reps

Two sets of:

Kettlebell Waiter’s Carry x 50ft per arm

Kettlebell Goblet Hold Alternating Reverse Lunge x 10 rep

Metcon

Nate (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
FITNESS:

Complete as many rounds and reps as possible in 20 minutes of:

4 Strict Handstand Push-Ups or 8 Tempo Push-Ups @ 1111 or 8 L-Seated DB Presses

8 Strict Pull-Ups

16 Kettlebell Swings

Strength & Skill

Glutes and Abs:

Three sets of:

Single-Leg Hip Bridge x 10-12 reps each leg @ 2012

Rest 30 seconds

Frog Pumps x 20 reps @ 1112

(focus on maximal contraction of your glutes during each 2-second hold at the top)

Rest 30 seconds

Hollow Hold x 60 seconds ORL-Sit Hold (Fitness) x 45-60 seconds (accumulated)

Rest as needed