CrossFit Odyssey – CrossFit

Joints/Tens (No Measure)

Joints Ten of each:

Pushups,

Back Extensions (supermans),

Situps,

Air Squats,

Pull-ups,

Push Presses and

Overhead Squats

.

Warm-up

Two sets of:

Row x 250 meters

Kettlebell Sumo Deadlift x 10 reps

Kettlebell Suitcase Deadlift x 10 reps per side

Two sets of:

Wall Ball Kang Squat x 10 reps

Dive Bomber Push-Ups x 10 reps

Wall Ball Walking Lunge x 10 reps

Strength & Skill

Hamstring Blast (4 Rounds for weight)

Four sets of:

Prone Lying Banded Hamstring Curls x 20 reps @ 10X0

immediately followed by…

Romanian Deadlift x 6 reps @ 4011

immediately followed by…

Box Jump x 6 reps (jump as high and land as soft as possible; then step down)

Rest 2 minutes

Metcon

60/30 | Conditioning (Time)

PERFORMANCE:

For time:

1200 Meter Run

60 Pull-Ups

30 Dumbbell Box Step-Overs (20″ box; 50/35 lb DBs)

FITNESS:

1200 Meter Run

30 Strict Pull-Ups

30 Dumbbell Box Step-Overs with DBs

Goal < 14:00
Time Cap: 18:00