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

Frog Rocks x 60 seconds

PVC-Weighted Cross-Bench Pull-Over x 60 seconds

Two sets of:

PVC Overhead Squat x 10 reps, 1 second pause in bottom of each rep

Pike Pulse x 20 reps

Metcon

Keep it Steady (Time)

PERFORMANCE:
Three rounds for time of:
800 Meter Run
10 Overhead Squats (155/105 lbs)
15 Burpees Over the Barbell
20 Toes to Bar

FITNESS:
Three rounds for time of:
800 Meter Run
20 Goblet Squats
20 Burpees
20 V-Ups or Hanging Knee Raises