THURSDAY, 12/23/21

CrossFit Odyssey – CrossFit

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats

3 Minutes on Bike/Run/Row/Ski @ moderate pace w/ nasal breathing only

Two sets of:

Band Assisted Hip Flexor Stretch x 45 seconds per side

Band Assisted Lat Stretch x 45 seconds per side

Three Sets:

Single-Arm Hang from Bar x 10-15 seconds per side

Alternating Plank to Pike Toe Taps x 20 reps

100 meter run

Rest as needed

Four rounds for time of:

Row 500 Meters

Run 400 Meters

20/15 Calories of Assault Bike

10 Dumbbell Box Step-Overs (50/35 lb DBs to 24″/20″)

Talk with a coach about your goals, get the plan to achieve them.