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SATURDAY, 8/6/22

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)

.

Run x 800m, nasal breathing only

Supinated Passive Hang-on Pull-up Bar x 30 seconds

Supine Table Hold x 30-60 seconds

Two sets of:

Scapular Pull-up x 10 reps

Dumbbell Waiter’s Carry x 50 feet per arm

Dumbbell Goblet Squat x 10 reps

Metcon

Bulldog (AMRAP – Rounds and Reps)

In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes of:

4 Strict Pull-Ups

8 Push Presses (135/95 lbs)

12 Front Squats (135/95 lbs)

*Every 6 rounds (3 per teammate), teams must run 400 meters together – with both back in before starting the triplet.

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