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
.
Run 800m at conversational pace, then
Two sets of:
Wall Ball Kang Squat x 10 reps
Dive-Bomber Push-up x 10 reps
Scapular Pull-up x 10 reps
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
FITNESS:
Five sets of 4-minute sprints:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
*Perform as many rounds and reps as possible in 4 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round.
Score total number of rounds completed.