CrossFit Odyssey – CrossFit
Joints/Tens (No Measure)
Joints Ten of each:
Pushups,
Back Extensions (supermans),
Situps,
Air Squats,
Pull-ups,
Push Presses and
Overhead Squats
.
Warm-up
400 Meter Conversation Pace Jog
Band Assisted Ankle Pulse x 30 seconds per side
Band Assisted Hip Flexor Stretch x 30 seconds per side
Band Assisted Perfect Stretch x 30 seconds per side
Two sets of:
10 Alternating Reverse Lunges
20 Single-Unders
10 Strict Knee to Chest @ 31×1
20 Single-Unders
Specific Warm-up:
Warm up to Dumbbell Thruster working weight
Then, perform 2-3 easy-paced rounds, of:
2 Dumbbell Thrusters
4 Toes to Bar OR V-Ups
6/4 Bike Calories OR 12-16 Double-Unders
Metcon
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
FITNESS:
Complete as many rounds and reps as possible in 20 minutes of:
4 Dumbbell Thrusters (35/25 lbs)
12 V-Ups
8/5 Calories of Assault Bike