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)

Two Sets:

5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)

5 Strokes at your projected pace for “Christine”. Focus on calm breathing.

Quick Release

Deadlifts x 3

Box Jumps x 3

*Practice speedy transitions throughout

Rest 30-60 seconds

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Three rounds for time:

500 Meter Row

21 Kettlebell Swings

12 Burpees

Compare results to May 21, 2021.

Strength/Skill

Three sets of:

Posted Single-Leg Deadlifts x 8-10 reps each @ 3011

Rest 60 seconds

Barbell Glute Bridges x 6-8 reps @ 20X1

Rest 60 seconds

Side Plank x 45 seconds each side

Rest 60 seconds