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

Skill Practice:

Complete as many rounds and reps as possible in 6 minutes of:

25 Double Unders or 50 Singles

5-25 Foot Handstand Walk or 3 Wall Walks

TIME CAP = 6 MINUTES

Metcon

Metcon (Time)

Six rounds of:

12/10 Calorie Echo or Assault Bike

15/12 Calorie Row

300 Foot Shuttle Run (25 foot increments)

30 Second Bearhug Sandbag/Plate Hold