CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, CORONA – SUB LUNGES, BURPEES

Warm-up (No Measure)

60 seconds t-spine stretch on bench

45 seconds couch stretch each leg

45 seconds tricep stretch with KB

Strength/Skill

Emom, for 14 minutes (7 sets) of:

floor Press using 1 arm at a time

Set 1 – 5 reps each arm

Set 2 – 3 reps each arm

Set 3 – 1 reps each arm

Set 4 – 3 reps each arm

Set 5 – 2 reps each arm

Set 6 – 1 rep each arm

Set 7 – 1 rep each arm

Metcon

Desire

5 Minutes AMRAP

Burpee Box Jump Overs

Accessory Work

Every 2 minutes, for 12 minutes (2 sets) of:

Station 1 – 1 arm kb/db Rows x 8-10 reps each @ 2111

Station 2 – Reverse Snow Angels x 12 reps @ 3030

Station 3 – Hollow Hold x 45-60 seconds