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WOD

CrossFit – Mon, Mar 27

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. Two sets of: Assault Bike x 90 seconds Kettlebell Front Rack Carry x 100ft “Weight Plate Squat Warm-Up” Heels-elevated T-Spine

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CrossFit – Sun, Mar 26

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. Three rounds at 70-80% effort of: 10/7 Calorie Machine of Choice 100 Foot Suitcase Carry (each arm) 100 Foot Double

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CrossFit – Sat, Mar 25

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. Two set of: Run x 200m Dip Support Hold x 15 seconds Dip Receiving Hold x 15 seconds Two sets

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CrossFit – Fri, Mar 24

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. Two sets of: Double Kettlebell Sumo Deadlift x 10 reps Kettlebell Farmer’s Carry x 100ft Pronated hang from bar x

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CrossFit – Thu, Mar 23

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. Two sets of: Assault Bike x 90 seconds Ankle Stretch on Box x 45 seconds per side Two sets of:

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CrossFit – Wed, Mar 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. Three sets of: Double Under or Single Under x 20-30 seconds Scap Pull-up x 10 reps Dive Bomber Push-up x

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CrossFit – Tue, Mar 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. “Weight Plate Squat Warm-up” Heels-elevated T-Spine Rotations x 3 reps per side Heels-elevated Flex and Extend x 3 reps Front

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CrossFit – Mon, Mar 20

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. Three sets of: Inchworm x 3 reps Broad Jump x 5 reps Kip Swing x 7 reps Two sets of:

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CrossFit – Sun, Mar 19

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. 500 Meter Row @ easy pace right into … Band Distracted Pec Stretch x 60 seconds (right side) Band Distrated

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CrossFit – Sat, Mar 18

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. Start with tabata abs! 20s on/10s off: V-ups straight leg sit ups mason twists hollow holds side planks (r) side

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