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 x 800m at a conversational pace
Two sets of:
Wall-Sit with Medball in Front Rack x 30 seconds
Front Leaning Rest on Rings x 30 seconds
youtube.com/watch?v=WVL9pi5iUEo
Passive Supinated Hang on Pull-up Bar x 30 seconds
One set of:
Squat with Medball in Front Rack x 10 reps
Push-up x 8 reps
Scapular Pull-up x 6 reps
Metcon
Metcon (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
Snatch
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 15 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