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)

Every 3 minutes for 9 minutes:

60 second Goblet Squat Hold

5 Dumbbell Squat Jumps (light)*

10 Second Assault Bike Sprint

*Squat Jumps: Dumbbells by side, touch either front or back head of the dumbbells to the floor and explode up into a max vertical leap.

Metcon

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
FITNESS:

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

4 Strict Handstand Push-Ups or 8 Dumbbell Push Presses

8 Strict Pull-Ups

16 Kettlebell Swings

Strength/Skill

Three sets of:

Single-Leg Hip Bridge x 10-12 reps each leg @ 2012

Rest 30 seconds

Frog Pumps x 20 reps @ 1112

(focus on maximal contraction of your glutes during each 2-second hold at the top)

Rest 30 seconds

Hollow Hold x 60 seconds

Rest as needed