FRIDAY, 11/15/19

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)

Hip Opener Drill

Over-Under Drill

Over head movement prep

Strength/Skill

Warm-up (No Measure)

Assault Bike Dirty 30
30 cal Assault bike

10-easy

10 medium

10 hard and fast

30 air Squats

10-slow and controlled

10 a little quicker

10 AFAP

30 Push ups

10- slow and controlled

10 medium

10 bounce chest off floor

30 Pullups (strict or choose your hardest option…negatives/bandy/ring rows)

10 slow–dead hang

10 med

10 kipping or butterfly

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 minutes of:

3 weighted pull-ups 35/25 (1)

6 push-ups on dumbbells 35/25 (2)

9 dumbbell squats 35/25 (2)

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