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″