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