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
.

Three rounds:

200 Meter Run

100 Meter Wallball Pec Activator

10 Push Ups

10 Alt V- Ups

Weightlifting

Bench Press

Every 3 minutes, for 15 minutes (5 sets):

Bench Press x 5 reps @ 75-80%

FITNESS:

Three sets of:

Squeeze Chest Press x 10 reps @ 3030

Rest 45 seconds

Bent-Over Dumbbell Reverse Flies x 12-15 reps

Rest 45 seconds

L-Sit Tuck to Extension x 6 reps @ 1212

Rest 45 seconds

Metcon

Metcon (Time)

For time:

800 Meter Run

40 Strict Handstand Push-Ups or L-Seated Dumbbell Press

40 Ring Dips OR stationary dips

800 Meter Run