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
.

500 Meter Row/ 400 Meter Run

Two Rounds:

10 Wall Ball Kang Squats

10 Wall Ball Bear Hug Lunges

10 Wall Ball Shots

Weightlifting

Bulgharian Split Squat

Strength || Performance & Fitness

Three sets of:

Bulgarian Split Squats x 8 reps each leg @ 3111

Rest while partner works

Single-Arm Dumbbell Row x 8 reps each arm @ 2111

Rest while partner work

Metcon

Metcon (Time)

In teams of two, with only one partner working at a time, complete 3 rounds each for time of:

50 Wall Ball Shots (20/14 lbs)