Announcements

Nems/Logos for Team Mariotti T-Shirts are due FRIDAY!

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)

.

“Banded Pushing Warm-up”

Pallof hold x 30 seconds per side

Banded Press x 10 reps high, 10 reps chest level, 10 reps towards the floor

Banded Tricep Extensions x 10 reps

Lat Press-Down x 10 reps

Two sets of:

Batwing Extensions x 5 reps

Seated Banded Row x 15-20 reps

Strength/Skill

Three sets of:

1-1-2 Dumbbell Bench Press x 8-10 reps

immediately followed by…

Banded Overhead Triceps Extension x 30 reps

Rest 60-90 seconds

Landmine Row x 6 reps each arm @ 21X0

Rest 60-90 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 15 minutes of:

5 Strict Pull-Ups

10 Wall Ball Shots (20/14 lbs)

15 Push Presses (115/75 lbs)
FITNESS:

Complete as many rounds and reps as possible in 15 minutes of:

5 Strict Pull-Ups

10 Wall Ball Shots

15 Dumbbell Push Presses

Accessory Work

Tabata Plank