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:

Row x 90 seconds

Scapular Push-up From Elbows or Hands x 10 reps

Two sets of:

Slider Seal Walk x 25ft forwards, 25ft backwards

Bodyweight Walking Lunge x 25ft forwards, 25ft backwards

Strength & Skill

Four sets of:

15 second Ring Support Hold

immediately followed by…

Max Reps of Strict Tempo Ring Dips @ 1111

Rest 30 seconds

Long Lunge Hold x 45 seconds each side

Rest 60 seconds

Metcon

Off the Wall (4 Rounds for reps)

Against a 3-minute running clock…
350/300 Meter Row
12 Toes to Bar
Max Reps of Wall Walks

Rest 2 minutes and repeat for a total of four (4) sets for max reps of Wall Walks. Please note number of wall walks achieved in each set, then sum them for your overall score.