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
.
Thoracic spine opener with medball x 60sec
nose to wall holds x 15-30s
inchworms x 5
One set of:
Scapular Pull-up x 10 reps
Kip Swing x 10 reps
Box Step-Up x 10 reps
Single Arm Dumbbell Hang Snatch x 5 reps
Metcon
Metcon (4 Rounds for time)
Every 10 minutes, for 40 minutes (4 sets) for times:
800 Meter Run
16 Box Jumps (24″/20″ – jump up, step down)
8 Wall Walks
4 Ring Muscle-Ups
.
Every 10 minutes, for 40 minutes (4 sets) for times:
800 Meter Run
16 Dumbbell Box Step-Ups
8 Wall Walks
8 Strict Pull-Ups