THURSDAY, 6/13/19

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)

Warm-Up.

Two sets of:

Perform 30 seconds on each side of the following movements…

*Station 1 – Banded Palloff Hold

*Station 2 – Banded Good Mornings

*Station 3 – Single-Leg Glute Bridge Hold

*Station 4 – Side Plank Hold

*Station 5 – Reverse Snow Angels

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

Metcon

Metcon (No Measure)

FITNESS:

Every minute, on the minute, for 30 minutes (6 sets) of:

Minute 1 – 8 Deadlifts or Double Kettlebell Deadlifts

Minute 2 – 16 Walking Lunges with Farmer’s Carry

Minute 3 – 8 Strict Toes to Bar or Hanging Leg Raises @ 2121

Minute 4 – 12 Parallette Shoot Throughs

Minute 5 – 40 Seconds of Prone Plank

Metcon (No Measure)

PERFORMANCE:

Every minute, on the minute, for 30 minutes (6 sets) of:

Minute 1 – 8 Deadlifts @ 70% of 1-RM

Minute 2 – 16 Walking Lunges with Farmer’s Carry (32/24 kg KBs)

Minute 3 – 6 Bar Muscle-Ups

Minute 4 – 12 Parallette Shoot Throughs

Minute 5 – 40 Seconds of Prone Plank

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.