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)

Kettlebell Swings x 15 (nasal breathing only)

Wall Slides x 5 @ 3131

Kettlebell Swings x 15 (nasal breathing only)

Static Hang x 60 seconds (accumulate time if needed)

Kettlebell Swings x 15 (nasal breathing only)

Pec Activation x 60-90 seconds

Kettlebell Swings x 15 (nasal breathing only)

Weightlifting

Shoulder Press (1×1)

Take 20 minutes to build to today’s 1RM Shoulder Press.

FITNESS:

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Dumbbell Shoulder Press x 8-10 reps @ 2111

Station 2 – Strict Pull-Ups x 6-8 reps @ 2111

Station 3 – Farmer’s Carry x 100 Meters

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Three rounds for time of:

400 Meter Run

30 Kettlebell Swings

Compare results to June 28, 2021.