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
.

“General Running Warm-up”

Approximately 50 feet each of:

High Knees

Over-the-fence, forwards

Over-the-fence, backwards

Bunny Hops

Suicides, remain forward-facing throughout

“Banded Pushing Warm-up”

Pallof hold x 30 seconds per side

Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor

Banded Tricep Extensions x 10 reps

Lat Press-Down x 10 reps

Metcon

Metcon (8 Rounds for time)

Every 5 minutes, for 40 minutes (2 sets) for times:

*Station 1 – 1000 Meter Row

*Station 2 – 60 Dumbbell Thrusters (35/25 lbs)

*Station 3 – 800 Meter Run

*Station 4 – 30 Bar Muscle-Ups OR Strict Pull-ups