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
.

Run 800m at conversational pace, then

Two sets of:

Wall Ball Kang Squat x 10 reps

Dive-Bomber Push-up x 10 reps

Scapular Pull-up x 10 reps

Weightlifting

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Against a 30-minute running clock…

1000 Meter Row

immediately followed by as many round and reps as possible of…

5 Muscle-Ups

10 Strict Handstand Push-Ups

15 Kettlebell Swings (24/16 kg)

20 Alternating Pistols
.

FITNESS:

Against a 30-minute running clock…

1000 Meter Row

immediately followed by as many round and reps as possible of…

10 Strict Pull-Ups

10 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

15 Kettlebell Swings

20 Alternating Cossack Squats