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

Hanging Knee Raise Hold x 30 seconds

Kettlebell Goblet Squat Hold x 30 seconds

Two sets of:

Single-Arm Dumbbell Overhead Reverse Lunge x 8 reps, alternating

Dumbbell Kang Squat x 6 reps

Dumbbell Goblet Squat x 4 reps

Jumping Squat x 2 reps (take a moment between reps, perform for max height)

Metcon

Metcon (Time)

Three rounds for time:

1000 Meter Row

800 Meter Run

40 Alternating Pistols or Cossack Squats

20 Chest-to-Bar Pull-Ups or Strict Pull-Ups

10 Strict Handstand Push-Ups