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)

12-Minute Mobility for Hip Hinge Day

Two Sets:

5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)

5 Strokes at your projected pace for “Christine”. Focus on calm breathing.

Quick Release

Kettlebell Swings x 3

Burpees x 3

*Practice speedy transitions throughout

Rest 30-60 seconds

Weightlifting

Three sets of:

Posted Single-Leg Deadlifts x 8-10 reps each @ 3011

Rest 60 seconds

Barbell Glute Bridges x 6-8 reps @ 20X1

Rest 60 seconds

Side Plank x 45 seconds each side

Rest 60 seconds

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
FITNESS:

Three rounds for time:

500 Meter Row

21 Kettlebell Swings

12 Burpees

*Compare results to August14, 2019.