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

Warm-up (No Measure)

.

Two Sets:

Kettlebell Halos x 5 each direction

Single-Arm Kettlebell Deadlifts x 10 each side

Rotational Med Ball Throws x 5 per side

Scapular Pull-Ups x 10 reps

Rest as needed

Metcon

Metcon (Time)

In teams of two, perform the following for time:

800 Meter Run (together)

Ten rounds, alternating each movement, of:

10 Dumbbell Hang “Clusters”

10 Burpees

10 Strict Pull-Ups

800 Meter Run (together)

(Partner A performs 10 hang “Clusters”; Partner B performs 10 burpees; Partner A performs 10 strict pull-ups; Partner B performs 10 hang “Clusters”; etc…. A “Cluster” is a Clean into a Thruster)