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)
Two sets of:
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Banded Squats
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
Metcon
Metcon (AMRAP – Reps)
FITNESS:
Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Kettlebell Swings
60 seconds of Dumbbell Box Step-Overs
60 seconds of Dumbbell Push Press
60 seconds of Rowing (for Calories)
Rest 3 minutes
Metcon (AMRAP – Reps)
PERFORMANCE:
Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Dumbbell Box Step-Overs (50/35 lbs; 20″ box)
60 seconds of Strict Handstand Push-Ups
60 seconds of Rowing (for Calories)
Rest 3 minutes