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WEDNESDAY, 3/23/22

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:

A-Skip x 50 feet

B-Skip x 50 feet

C-Skip x 50 feet

(How to skip!)

Sets of 10, 8, and 6 repetitions of:

Back Squat

*Use these three sets to determine and work up to the weight you will use for your workout (40 reps)

*Between each set, row 15-20 calories at a moderate pace

Metcon

Roxy #4 (Time)

For time:

800 Meter Run

800 Meter Ski Erg or Row

800 Meter Run

40 Back Squats (155/105 lbs)

800 Meter Run

40 Burpee Broad Jumps (3′ minimum)

800 Meter Run

800 Meter Ski Erg or Row

800 Meter Run

Time Cap = 40:00 – please adjust distances accordingly.

Accessory Work

Three rounds of:

15 Right Plank Pulls with 1 Second Pause in Contraction

15 Left Plank Pulls with 1 Second Pause in Contraction

30 Bicycle Crunches

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