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)

Three sets of:

Deadbug with Med Ball x 20 reps

Rest 30 seconds

Copenhagen Hip Adduction x 15 reps

Rest 30 seconds

Strict Hanging Knee Raises x 8-10 reps

Rest 60 seconds

Strength/Skill

Three sets of:

Deadlift x 6-8 reps @ 30X1

Rest 45 seconds

Dumbbell Bench Press x 8-10 reps @ 20X1

Rest 45 seconds

Dumbbell Alternating Reverse Lunges x 10 reps each leg @ 10X1

Rest 45 seconds

Plank from Elbows x 45 seconds

Rest 45 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

Three sets of:

Against a 2-minute running clock, complete as many rounds and reps as possible of:

5 Burpees

10 Kettlebell Swings

Rest two minutes between sets and pick up where you left off after each set. Report total rounds and reps performed.