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
Warm-up (No Measure)
3 Minutes Assault Bike w/ Nasal Breathing Only
Static Hang x 60 seconds
Wall Slides x 60 seconds
Handstand Hold x 60 seconds
Two Rounds (ramp up intensity throughout):
5 calorie AB
5 Wall Climbs
5-Line Shuttle Run
Metcon
Schmalls (Time)
Run 800m
Then 2 Rounds of:
50 Burpees
40 Pull-ups
30 One-legged Squats
20 Kettlebell Swings, 1.5 pood
10 Handstand Pushups
Then,
Run 800m
FITNESS:
For time:
800 Meter Run
immediately followed by…
Two rounds of:
40 Burpees
20 Strict Pull-Ups
40 Alternating Cossack Squats
20 Kettlebell Swings
10 Strict Handstand Push-Ups
immediately followed by…
800 Meter Run