Announcements

No Classes Sunda, July 4th
HAPPY 4th of JULY!

MONDAY, July 5th
9am and 10:30am ONLY

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)

Three Sets:

Single-Arm Hang from Bar x 10-15 seconds per side

Alternating Plank to Pike Toe Taps x 20 reps

100 meter run

Rest as needed

Followed by…

Every minute on the minute for 3 minutes:

20 second Row or Assault Bike Sprint

Metcon

Metcon (5 Rounds for time)

PERFORMANCE:

Every 7 minutes, for 35 minutes (5 sets) for times of:

250 Meter Row

50 Double-Unders

50 Air Squats

25 Push-Ups

FITNESS:

Every 7 minutes, for 35 minutes (5 sets) for times of:

250 Meter Row

25 Push-Ups

30 Jumping Lunges

40 Air Squats