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”

High Knees

Butt Kickers

Soldier Kicks

Grapevine each direction

Bunny Hops

Over/Unders

“Banded Pushing Warm-up”

Pallof hold x 30 seconds per side

Banded Press x 10 reps high, 10 reps chest level, 10 reps towardfloor

Banded Tricep Extensions x 10 reps

Lat Press-Down x 10 reps

Metcon

Dear Mama…You Are Appreciated (Time)

Four rounds for time:
400 Meter Burden Run with 20/14 lb Med Ball
30 Wall Ball Shots (20/14 lbs)
20 Rotational Med Ball Slams
10 Wall Walks