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THURSDAY, 11/18/21

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)

.

30 Calorie Assault Bike

Two to Three Sets w/ Little Rest:

Alternating Lateral Lunges or Cossack Squats x 12-14

Wall Climbs x 2-4

Two To Three Sets:

3-5 Thrusters

3-5 Burpees

Rest 30-60 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 20 minutes of:

400 Meter Run

11 Dumbbell Thrusters (50/35 lbs)

11 Burpees

FITNESS:

Complete as many rounds and reps as possible in 20 minutes of:

400 Meter Run

11 Air Squats

11 Push-Ups

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