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

Metcon

Cinders (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
immediately followed by…
Three rounds of:
15 Wall Ball Shots (20/14 lbs)
10 Push-Ups
5 Strict Pull-Ups