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MONDAY, 4/25/22

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)

.

One set of:

Run 400 Meters

Kettlebell Sumo Deadlift x 20 reps

Run 300 Meters

Scapular Pull-up x 10 reps

Run 200m

Kettlebell Swing x 10

Kipping Pull-up x 6-8 or Strict Pull-up x 3-4

Metcon

Metcon (Time)

For time:

PERFORMANCE:

1200 Meter Run

60 Kettlebell Swings (24/16 kg)

30 Pull-Ups

800 Meter Run

40 Kettlebell Swings

20 Pull-Ups

400 Meter Run

20 Kettlebell Swings

10 Pull-Ups
FITNESS:

For time:

1200 Meter Run

60 Kettlebell Swings

16 Strict Pull-Ups

800 Meter Run

40 Kettlebell Swings

12 Strict Pull-Ups

400 Meter Run

20 Kettlebell Swings

8 Strict Pull-Ups

Accessory Work

Two sets of:

30 Seconds GHD Hip Extensions

30 Seconds Nose to Wall Handstand Hold

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