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CrossFit – Wed, Oct 5

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 Running Warm-up”

Approximately 50 feet each of:

High Knees

Over-the-fence, forwards

Over-the-fence, backwards

Bunny Hops

Suicides, remain forward facing throughout

Two sets of:

Row x 250 meters

Foam Roller Sprinter Hold x 20 seconds per side

Metcon

Roxy #3 (Time)

For time:

800 Meter Run

40/30 Calories of Assault Bike

800 Meter Run

40 Burpee Broad Jumps (3′ minimum)

800 Meter Run

800 Meter Row

800 Meter Run

40/30 Calories of Assault Bike
Compare results to March 3, 2022

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