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 200-400m

Jefferson Curl x 5 reps

Frog Rocks x 60 seconds

Supinated-Grip Hang on Pull-up Bar x 30 seconds

Bodyweight Walking Lunge x 20 steps

Single Arm Dumbbell Front Squat x 5 reps per side

Single Arm Dumbbell Push Press x 5 reps per side.

Single Arm Dumbbell Thruster x 5 reps per side

Metcon

Metcon (Time)

PERFORMANCE:

For time:

1200 Meter Run

60 Kettlebell Swings (24/16 kg)

30 Pull-Ups

800 Meter Run

40 Kettlebell Swings

20 Pull-Ups

400 Meter Run

20 Kettlebell Swings

10 Pull-Ups

FITNESS:

For time:

1200 Meter Run

60 Kettlebell Swings

16 Strict Pull-Ups

800 Meter Run

40 Kettlebell Swings

12 Strict Pull-Ups

400 Meter Run

20 Kettlebell Swings

8 Strict Pull-Ups