Announcements

MONDAY, 4th of JUly
8:30 am class ONLY
CLOSED rest of day

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)

Run x 800 meters

Row x 500 meters

Perform these efforts at a light and sustainable pace, nasal breathing encouraged

Two sets of:

Wall Walk x 2 reps

Kneeling Banded Lat Pull-Down x 20 reps

Two sets of:

Kip Swing x 6 reps

Dumbbell Goblet Squat x 6 reps

Metcon

Metcon (Time)

In teams of two, complete the following for time:

2000 Meter Relay Row

1600 Meter Relay Run

120 Single-Arm Dumbbell Thrusters (50/35 lbs)

80 Toes to Bar

40 Strict Pull-Ups

20 Wall Walks

Throughout this workout, only one partner will be working at a time. For the row, switch every 500 Meters, and for the run, switch every 400 Meters. Partition the rest of the repetitions however you deem best.