SATURDAY, 9/7/19

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 Supinated-Grip Hang from Pull-Up Bar

Rest 30 seconds

6 Kettlebell Windmills (each side)

8 Single-Leg Hip Thrusts (each leg)

10 Alternating Cossack Squats

Rest as needed

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of four, complete five sets for max reps/calories of:

60 seconds of Rowing (for calories)

60 seconds of Burpee Box Jump-Overs (24″/20″)

60 seconds of Ground to Overhead (115/75 lbs)

60 seconds of Dumbbell Renegade Rows

(1 rep = push-up, row left, push-up, row right)

Rest 60 seconds

Teams get one erg, one box, one barbell, and one set of dumbbells. Team members rotate through the four work stations at 60-second intervals and all members rest at the same time. Post total score (calories rowed and reps completed).


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!

learn more about our membership options

Fill out the form below to get started.