FRIDAY, 10/18/19

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)

5 min row/bike/ski @ 70%

Activate Glutes/open thoracic…

Bandy lats/triceps/hip distractions/good mornings each side x 30sec…

leg kicks front/back/sides x 20 each..

Strength/Skill

2x air squats x 15/

push ups x 10/

sit ups x5…

warm up to thruster weight…

then 2 sets at games pace od:

2 db thrusters/

3 toes to bar/

12 du….

get on bike/row for 5 min

Metcon

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Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

35-lb/20-lb dumbbells

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