Announcements

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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, perform the first set with nasal breathing only, of:

Row x 250 meters

Run x 200 meters

Two sets of:

Weighted Prayer Stretch x 30-60 seconds

Prone Y’s, T’s, W’s x 5 reps, one-second pause at top of each

Two sets of:

Waiter’s Carry x 50ft per arm

Curtsey Lunge with DB Goblet Squat Hold x 8 reps per side

Metcon

Metcon (Time)

For time:

2000 Meter Row

20 Single-Arm DB Overhead Walking Lunges (55/35 lbs – 10 steps each side)

40 Box Step-Overs with Dumbbell (55/35 lbs to 20″ box)

80 Double-Unders

40 Box Step-Overs with Dumbbell (55/35 lbs to 20″ box)

20 Single-Arm DB Overhead Walking Lunges (55/35 lbs – 10 steps each side)

1600 Meter Run

Accessory Work

Three sets of:

Weighted GHD Hip Extensions x 10-12 reps @ 2011

Rest 60 seconds