CrossFit Odyssey – CrossFit

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 (Part A)

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.

Conditioning (Part B)

The Ram (Time)

Full Effort (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

Full Victory

For time:

60 Wall Ball Shots (14/10lbs)

30 Kipping High Knees

40 Wall Ball Shots

20 Kipping High Knees

20 Wall Ball Shots

Goal: Sub 18:00

Time Cap: 22:00