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TUESDAY, 4/12/22

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 of:

High Knees

Bunny Hops

Over-the-fence, forwards/backwards

Suicides (remain facing forward throughout)

Perform these drills for approximately 50 feet each

Two sets of:

Low Loaded Cossack Squats x 30 seconds

Wide Squats x 30 seconds

Wide Squat (Horse Stance) Hold x 30 seconds

Metcon

Metcon (Time)

Five rounds for time:

PERFORMANCE:

400 Meter Run

12 Front-Racked Alternating Lunges (135/95 lbs)

12 Back Squats (135/95 lbs)
FITNESS:

Five rounds for time:

400 Meter Run

12 Alternating Lunges with Farmer’s Carry

12 Front-Racked Kettlebell Squats or Goblet Squats

Accessory Work

Three sets of:

Bat Wings x 5 reps with a 5 second hold

Rest 30 seconds

Single-Leg Hip Bridge (right) x 15 reps (feel free to use a dumbbell for weight)

Rest 30 seconds

Single-Leg Hip Bridge (left) x 15 reps (feel free to use a dumbbell for weight)

Rest 30 seconds

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