Read more about our response to Covid-19 HERE

SATURDAY, 7/16/22

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)

.

Row or Jog x 800 meters at an easy pace

Two sets of:

Dip Support Hold x 30 seconds (the starting or top position of a dip)

Wall Sit x 30 seconds

Passive Supinated Hang on Pull-up Bar x 30 seconds

Two sets of:

Batwing Extensions x 5 reps @ 2121 tempo

Scapular Push-ups from Elbows or Hands x 8 reps @ 1111 tempo

Metcon

Beach Muscles (Time)

In teams of two, with only one partner working at a time, complete the following for time:

1600 Meter Relay Run (alternating 400 meters)

immediately followed byโ€ฆ

20 rounds (partners alternating full rounds) ofโ€ฆ

4 Strict Supinated-Grip Pull-Ups

8 Ring Dips or Stationary Dips

12 Push-Ups

16 Air Squats

immediately followed byโ€ฆ

1600 Meter Relay Run (alternating 400 meters)

POPULAR POSTS
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

START HERE.

fill out the form below to get started!

Take the first step towards getting the results you want!
By providing your phone number, you agree to receive text messages from CrossFit Odyssey

learn more about our membership options

Fill out the form below to get started.