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
.
200 Meter Jog
Tableturns x 3 rotations per side
200 Meter Jog
Single Arm Hang from Pull-Up Bar x 15 seconds per side
200 Meter Jog
Plank Transitions x 10 reps
Gymnastics
Handstand Push-Up Negatives x 5-7 reps @ 30A2
Two sets of:
10 Donkey Kicks
Rest 30 seconds between sets
*Try to see if you can kick up into a handstand hold. If you’re able to do that smoothly, stay in the hold instead of coming down for another donkey kick.
Every minute, on the minute, for 6 minutes:
20 Seconds Handstand Walk Max Distance (you can come down as often as necessary)
OR – 20 Seconds Wall Walks
Metcon
Metcon (Time)
Five rounds for time of:
500 Meter Row
40 Double-Unders
15 Wall Ball Shots (20/10 lbs to 9′ target)
10 Toes-to-Bar