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FRIDAY, 6/3/22

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

Warm-up (No Measure)

One set on the Assault Bike of:

Nasal Breathing x 60 seconds at 70-80% effort

Inhale through nose, exhale through mouth x 30 seconds @ 80-90% effort

Inhale and exhale through mouth x 15 seconds @ 90-100% effort

Inhale through nose, exhale through mouth x 30 seconds @ 80-90% effort (work on elongating exhales and bringing heart rate back down)

Nasal Breathing x 60 seconds at 70-80% effort (move as slowly as necessary to maintain nasal breathing)

Two sets of:

Horse Stance Hold x 45 seconds

Slider Seal Walk x 25 feet forwards, 25 feet backward

Box Step-up x 6 per side

Metcon

Metcon (No Measure)

Every minute, on the minute, for 30 minutes (6 sets of each):

Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)

Minute 2 – 20 Wall Ball Shots (20/14 lbs) OR 20 Goblet Squats

Minute 3 – 25 Push-Ups

Minute 4 – 15 Box Jump-Overs (24″/20″) OR 10 Box Step-Ups with DBs

Minute 5 – 30-Second Front Leaning Rest on Rings

Accessory Work

Three rounds of:

45 Second Superman Hold

45 Second Hollow Hold

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