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:

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

Scapular Push-up from Hands or Elbows x 10

Plank x 30 seconds

Two sets of:

Kip Swing x 10 reps

Squat with Wallball Hold x 10

INVICTUS Baseline Interval Test (6 Rounds for time)

Every 5 minutes, for 30 minutes (6 sets) for times:

10 Strict Pull-Ups

15 Toes to Bar

20 Push-Ups

25 Wall Ball Shots (20/14 lbs to 10′)