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
.

“General Running Warm-Up”

Approximately 50 feet each of:

High Knees

Over-the-fence, forwards

Over-the-fence, backwards

Bunny Hops

Suicides, remain forward facing throughout

Two sets of:

Foam Roller Sprinter Hold x 20 seconds per side

Calf and Hamstring Stretch x 20 seconds per side

Metcon

Metcon (Time)

Performance & Fitness:

Five rounds for time of:

400 Meter Run

30 Wall Ball Shots (20/14 lbs)

20 Box Jumps (24″/20″ – step-down from top)

10 Strict Pull-Ups