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 (No Measure)
Spend 30 Seconds at each movement
Cat/Cow
Alternating Bird Dog
Dead Bug
Hollow Hold
Bar Work
Pronated Grip Hang x :30
Supinated Grip Hang x :30
Scap Pull x 10 reps
Strict Knee Raises x 10 reps @ 2220
Hollow / Arch Kips x 10 reps
DB Activation (with light DB)
Single DB Strict Press x 8 / arm @ 20X1
Single DB Bent Over Row x 8 / arm @ 20X1
Single DB Suitcase Deadlift x 8 / side @ 30X1
Metcon
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
FITNESS:
Complete as many rounds and reps as possible in 20 minutes of:
8 Hanging Knee Raises or 10 V-ups
10 Dumbbell Hang Clean & Jerks (35/20 lb DB)
12/10 Calorie Row