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
.

Machine of choice x 10 minutes @ easy pace

*Every 2 minutes, including 0:00, complete 5 Broad Jumps

Prone Swimmers x 30 seconds

Bird Dogs x 30 seconds per side

Hamstring Curls with med ball x 10 reps

Metcon

Metcon (6 Rounds for reps)

Against a 3-minute running clock…

400 Meter Run or 500 Meter Row

Max Reps of Burpee Box Step-Ups

Rest 2 minutes and repeat for a total of six (6) sets.

50/35 lbs to 20″