MONDAY, 2/17/2020

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)

Hamstring Pulse with Softball x 60 seconds per side

Bird Dog x 10 reps per side

Segmented Cat-Cows x 10 reps

Leg Reach x 10 reps total

Strength/Skill

Three rounds with a medicine ball:

Straight-Leg Sit-Ups x 10 reps (arms locked out in overhead position)

Turkish Get-Ups x 2 reps each side

Stiff-Leg Deadlifts x 10 reps

Ball Slams x 10 reps

Metcon

Metcon (5 Rounds for time)

PERFORMANCE:

Every 6 minutes, for 30 minutes (5 sets) for times:

500 Meter Row

15 Deadlifts (225/155 lbs)

50 Double-Unders

Note times for each set, then total them, aiming for the lowest possible working time across the five sets.

FITNESS:

Every 6 minutes, for 30 minutes (5 sets) for times:

500 Meter Row

15 Deadlifts (choose between single kettlebell, double kettlebells or barbell)

15/10 Calories of Assault Bike or Bike Erg

Note times for each set, then total them, aiming for the lowest possible working time across the five sets.

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