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SUNDAY, 2/13/22

CrossFit Odyssey – CrossFit

Warm-up

Warm-up (No Measure)

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10 Slow and Controlled Deep Squat Progressions

10 Slow and Controlled Kettlebell Ankle Pulse (per side)

Two sets of:

30 Seconds Banded Monster Walks (forward)

30 Seconds Banded Monster Walks (backward)

30 Seconds Lateral Banded Walk (right)

30 Seconds Lateral Banded Walk (left)

30 Seconds Kipping Half Toes-to-Bar

Metcon

Metcon (Time)

For time:

75 Toes-to-Bar (55+: 60 reps)

Every break perform 20 Mountain Climbers

12 minute time cap

Strength/Skill

Three sets of:

50ft Back Rack Walking Lunge

Rest 45 seconds

*Ascending Weight on each set. Looking to be challenging and unbroken. That being said if your knees are crashing into the floor and you have no control, you have gone too heavy. No belts allowed so adjust weights according.

Accessory Work

Three sets of:

Side Plank x 30 seconds per side

30 seconds Rest

Straight Body Ceiling Reaching Crunch x 30 seconds

30 seconds Rest

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