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WEDNESDAY, 7/21/21

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:

5-7 Wall Ball Shots while focusing on your breathing

Rest 30 seconds

Followed byโ€ฆ

Assault Bike x 30 Calories for Time

Weightlifting

Front Squat (5X2)

Five sets of:

Front Squat x 2 reps

Rest as needed

Build over the course of the five sets to todayโ€™s heavy double.

FITNESS:

Every minute, on the minute, for 20 minutes (4 sets):

Station 1 โ€“ Front-Foot Elevated Split Squat x 8 reps @ 3111 (Left)

Station 2 โ€“ Front-Foot Elevated Split Squat x 8 reps @ 3111 (Right)

Station 3 โ€“ Strict Handstand Push-Ups x Max Reps in 30 seconds

Station 4 โ€“ Front-Leaning Rest on Rings x 40 seconds

Station 5 โ€“ Bent-Over Reverse Dumbbell Flyes x 10-12 reps @ 2011

Metcon

Metcon (Time)

For time:

75 Wall Ball Shots (20/14 lbs)

50 Toes to Bar

50 Wall Ball Shots

25 Toes to Bar

25 Wall Ball Shots

FITNESS:

For time:

75 Wall Ball Shots

50 Calories of Assault Bike/Bike Erg/Ski Erg or Rowing

50 Wall Ball Shots

25 Calories of Assault Bike/Bike Erg/Ski Erg or Rowing

25 Wall Ball Shots

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