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FRIDAY, 7/19/19

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

Strength/Skill

FITNESS:

Four sets of:

Deadlift x 6-8 reps @ 30X1

Rest 45 seconds

Russian Step-Ups x 10 reps each leg

Rest 45 seconds

Push-Ups x 15-20 reps @ 2011

Rest 45 seconds

PERFORMANCE:

Four sets of:

Deadlift x 4-6 reps @ 30X1

Rest 20 seconds

Tall Box Jumps x 10 reps

Rest 3 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

FITNESS:

Complete as many rounds and reps as possible in 10 minutes of:

10 Burpees

20 Single Kettlebell Deadlifts

100-Meter Run

PERFORMANCE:

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-Unders

10 Deadlifts (225/155 lbs)

10 Burpees Over the Barbell

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