CrossFit Odyssey – CrossFit
Warm-up
Joints/Tens (No Measure)
Joints
Ten of each:
pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats
Warm-up (No Measure)
Hip Flexor Stretch + Posterior Activation
Two Sets:
Kettlebell Halos x 6
Straddle Pulses x 15.10.5
Plank Shoulder Taps x 20-30
Four Sets (alternate sides to complete 2 sets on each):
Kettlebell Windmill x 6
Waiter Hold Kettlebell Alternating Reverse Lunges x 6
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 30 minutes of:
500 Meter Row
40 Double-Unders
300-Foot (91 meters) Farmer’s Carry (32/24 kg KBs)
20 Dumbbell Thrusters (35/25 lbs)
10 Strict Knees to Elbows