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
Band Distracted Pec Stretch x 30 seconds into..

Band Distracted Lat Stretch x 30 seconds

Switch sides

Band Distracted Hamstring Pulse x 30 seconds per side

Two sets of:

200′ Farmers Carry

Standing Broad Jump x 5 reps

Weightlifting

Metcon (No Measure)

Every minute, on the minute, for 20 minutes (5 sets) of:

Station 1: 15/10 Calorie Row

Station 2: 14 Alternating Single Arm Hang Clean & Jerks (35/20lbs)

Station 3: Max Reps Dumbbell Box Step Overs (35/20lbs to 20″)

Station 4: Rest

Power Snatch (6 x (1+1))

Every 2 minutes, for 12 minutes, complete (6 sets):

Snatch Pull + Power Snatch

Build in weight over the course of the six sets

Metcon