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:

200 Meter Jog

Plank x 60 Seconds

Bottom Squat KB Goblet Hold x 30 Seconds

Two sets of:

Banded Face Pulls x 20 reps

Air Squat x 10 reps

Metcon

MURPH PREP! (AMRAP – Rounds and Reps)

Against a 7-minute running clock…

Run 800 Meters

immediately followed by as many rounds and reps as possible of:

15 Air Squats

10 Push-Ups

5 Pull-Ups

Rest 3 minutes, and repeat for a total of four (4) sets.

Score the total number of rounds and reps completed.

You can use today’s metcon to help you figure out how to best scale Murph on Monday. Please DO NOT go to failure on pullups and pushups and DO NOT tear your hands! This is a learning tool!