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
.

Two sets of:

Run x 200m

Dip Support Hold x 15 seconds

Two sets of:

Chest to Wall Handstand Hold x 15 seconds

Tempo Push-up x 3 reps @ 4011

Strength & Skill

Performance & Fitness |Ring Strength Progression

Five sets of:

2-4 Strict Tempo Ring Dips @ 4011

20-30 second Ring Support Hold

Rest 30-45 seconds

Frog Flags x 60-75 seconds

Rest 30-45 seconds

Metcon

Metcon (Time)

For time:

400 Meter Run

9 Wall Walks

400 Meter Run

6 Wall Walks

400 Meter Run

3 Wall Walks

400 Meter Run