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)
5 minutes of focused mobility on one or two of your problem areas
5 minutes of skill work (Oly, Gymnastics, Double-Under Practice, etc.)
Metcon
Metcon (Time)
Met con 1st today: PERFORMANCE:
For time:
100 Double-Unders
50 Russian Kettlebell Swings (32/24 kg)
25 Toes to Bar
100 Jumping Lunges
25 Toes to Bar
50 Russian Kettlebell Swings
100 Double-Unders
FITNESS:
For time:
30/20 Calories of Assault Bike
40 Russian Kettlebell Swings
40-V-Ups
80 Jumping Lunges
40 V-Ups
40 Russian Kettlebell Swings
30/20 Calories of Assault Bike
Strength/Skill
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 โ Supine Ring Rows x 8-10 reps @ 2111
Minute 2 โ Side Plank (Left) x 40 seconds
Minute 3 โ Side Plank (Right) x 40 seconds
Minute 4 โ Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 โ Hollow Rocks or Hold x 30-40 seconds