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
Navy Plank Test (1 x max)
Hold a prone plank as long as possible – max time allowed is 4:20
Warm-up (No Measure)
1776 meter ROW
Grab a partner and Row – divide the meters any way you choose.
Metcon
Morrison (Time)
50-40-30-20-10
Wall-Ball Shots, 20#
Box Jumps, 24″
Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here