CrossFit Odyssey – CrossFit
Joints/Tens (No Measure)
Joints
Ten of each:
pushups,
Back Extensions (supermans),
situps,
air squats,
pull-ups,
Push Presses and
Overhead Squats
Warm-Up (No Measure)
Grab a PVC and complete the following …
PVC Pass Through + Lunge x 6/leg
Line Jumps over PVC x 12 (forward back)
Scap Push-Up x 10
Line Jumps over PVC x 12 (side to side)
Down Dog Dive Bombers x 10
Scap Pull-Ups x 10
Perfect Stretch x 3/leg
Air Squat x 10 reps
Jump Squat x 8 reps
Broad Jump x 6 reps
Mixed-Modal Body Weight Intense Intervals (5 Rounds for time)
Every 7 minutes, for 35 minutes (5 sets) for times:
500 Meter Row
10 Burpee Box Jump-Overs (24″/20″)
10 Dumbbell Box Step-Overs (50/35 lb DBs; 24″/20″)
Please adjust distances/reps as needed to ensure at least 2 minutes of rest between sets.