Announcements
MONDAY, 4th of JUly
8:30 am class ONLY
CLOSED rest of day
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)
“General Rowing Warm-up”
Arms-only rowing x 10 reps
Hips-only rowing x 10 reps
Legs-only rowing x 10 reps
right into…
Row x 30 seconds at 20 strokes per minute
Row x 30 seconds at 22 strokes per minute
Row x 30 seconds at 24 strokes per minute
Row x 30 seconds at 26 strokes per minute
Two sets of the following pistol mobility work:
Slackline Holds x 3 reps, 5-10 seconds each per side
Boxed Ankle Stretch or Rock x 30 seconds per side
Two sets of:
Kip Swings or Ring Swings x 10 reps
Inch worm x 10
Kettlebell Sumo Deadlift x 10 reps
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
Against a 30-minute running clock…
1500 Meter Row
immediately followed by as many rounds and reps as possible of…
5 Muscle-Ups
10 Strict Handstand Push-Ups
15 Kettlebell Swings (24/16 kg)
20 Alternating Pistols
.
FITNESS:
Against a 30-minute running clock…
1500 Meter Row
immediately followed by as many rounds and reps as possible of…
10 Strict Pull-Ups
10 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
15 Kettlebell Swings
20 Goblet Squats