FRIDAY, 1/3/20

CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Spinal Segmentation Drill

Strength/Skill

Three Rounds with a medicine ball:

Straight-Leg Sit-Ups x 10 (arms locked out in overhead position)

Turkish Get-Ups x 2 each side

Stiff-Leg Deadlifts x 10

Ball Slams x 10

Metcon

Metcon (No Measure)

Every 2 minutes, for 32 minutes (4 sets):

Station 1 – 400/300 Meters of Rowing

Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)

Station 3 – 60 Double-Unders

Station 4 – 15 Burpee Box Jump-Overs

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