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

Metcon

Metcon (Time)

PERFORMANCE:

Four rounds for time of:

400 Meter Run

20 Thrusters (75/55 lbs)

15 Toes to Bar

10 Dumbbell Box Step-Overs (50/35 lbs; 20″ box)
.

FITNESS:

Four rounds for time of:

400 Meter Run

20 Dumbbell Thrusters

20 V-Ups

10 Dumbbell Box Step-Overs