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SUNDAY, 2/6/22

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)

.

3 Minutes Assault Bike with Nasal Breathing Only

Static Hang x 60 seconds

Wall Slides x 60 seconds

crossfitinvictus.com/blog/wall-slides-fantastic-exercise

Handstand Hold x 60 seconds

Two Rounds (ramp up intensity throughout):

5 Calorie Assault/Echo Bike

5 Kick-Up to Handstand

5-Line Shuttle Run

Weightlifting

Front Squat (5X4, 4X2)

Every 90 seconds for 9 minutes:

Odd Rounds: 4 Front Squats @ 75-80%

Even Rounds: 2 Front Squats @ 83-85%

Metcon

Metcon (Time)

Three rounds for time of:

20 50/35 lbs Single Dumbbell Box Step-Overs (24/20″”)

20 Burpees to 6″ above head

Accessory Work

Four sets of:

30 second Plank

30 second Side Plank (right)

30 second Side Plank (left)

30 second Hollow Hold

60 seconds rest

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