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WEDNESDAY, 5/26/21

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)

Three sets of:

5-8 Prone Walkouts

10-15 Banded Bent-Over Seasaw Rows

45-60 Second Bodyweight GHD Back Extension Hold (or Superman on Floor)

Rest as needed

Strength/Skill

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Death March x 20 reps

Station 2 – Tempo Push-Ups x 12-20 reps @ 1111

Station 3 – Supinated-Grip Pull-Ups x 6-8 reps @ 21X0

(add weight to the pull-ups if you can do so and still hold the tempo and rep range)

Metcon

Metcon (2 Rounds for time)

Two sets for times of:

Row 750/600 Meters

20 Toes to Bar

40 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kgs)

Rest the same length of time the first set took you – 1:1 Work:Rest Ratio

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