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 rounds of:

100 Foot Farmer Carry

100 Foot Double Overhead Carry

45 Second Low Ring Plank Hold

30 Second Pronated Grip Hang

15 Ring Rows

30-45 Second Nose to Wall Handstand Hold

Gymnastics

Three sets, not for time, of:

1 Wall Walk + 30 Second Nose to Wall Handstand Hold

Metcon

Metcon (5 Rounds for reps)

Every minute, on the minute, for 30 minutes (5 sets of):

Station 1: 9-12/6-9 Calorie Echo/Assault Bike

Station 2: 9-12/6-9 Calorie Ski OR 300-Foot Shuttle Run

Station 3: 9-12/6-9 Calorie Row

Station 4: 5 Strict Handstand Push-Ups to 5″ riser + 5 Kipping Handstand Push-Ups (no riser) or 10 HSPU any way

Station 5: 40 Double Unders + Max Burpee Pull-Ups

Station 6: Rest