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SATURDAY, 11/16/19

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)

Two sets of:

30 Second Side Plank (left)

30 Second Scapular Circles from Push-Up Position

30 Second Side Plank (right)

30 Second Scap Pull-Ups

Rest 30 seconds

12 Slow Squats

12 Alternating Cossack Squats

12 Glute Bridges

Rest as needed

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:

15 Calories of Rowing

12 Deadlifts (155/105 lbs)

9 Hang Power Cleans (155/105 lbs)

6 Shoulder to Overhead (155/105 lbs)

Metcon (AMRAP – Rounds and Reps)

FITNESS:

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:

12 Calories of Rowing

12 Kettlebell Swings

12 Goblet Squats

12 Dumbbell Push Presses

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