CrossFit Odyssey – CrossFit

Joints/Tens (No Measure)

Ten of each:

Pushups,

Back Extensions (supermans),

Situps,

Air Squats,

Pull-ups,

Push Presses and

Overhead Squats

.

General Warm-Up

Grab a Partner – Partner 1 Bikes While Partner 2 Completes 100′ each of (switch after every exercise):

Banded Monster Walk

Banded Lateral Walk

Banded Cross Under Lunge

Then everyone grab a KB

Kang Squat x 10

Goblet Squat Hold + OH Press x 10

Single Arm Front Rack KB Squat x 10 / side

Wrist Stretch

Strength & Skill

Full Body Sets (Weight)

Every minute, on the minute, for 16 minutes (4 sets):

Station 1 – Front-Foot Elevated Split Squat x 8 reps @ 3111 (Left)

Station 2 – Front-Foot Elevated Split Squat x 8 reps @ 3111 (Right)

Station 3 – Bent-Over Reverse Dumbbell Flyes x 10-12 reps @ 2011

Station 4 – Front-Leaning Rest on Rings x 40 seconds
Please record heaviest load used for the front-foot elevated split squats.

Metcon

The Ram – CFO (Time)

PERFORMANCE:

For time:

75 Wall Ball Shots (20/14 lbs)

50 Toes to Bar

50 Wall Ball Shots

25 Toes to Bar

25 Wall Ball Shots

FITNESS:

75 Wall Ball Shots

50/40 Calories of Assault Bike/Bike Erg/Ski Erg or Rowing

50 Wall Ball Shots

25/20 Calories of Assault Bike/Bike Erg/Ski Erg or Rowing

25 Wall Ball Shots

Goal < 14:00
Time Cap 20:00