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