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
.
Three sets of:
100 Foot Farmer Carry
100 Foot Double DB or KB Overhead Carry
10 Tempo Ring Rows @ 1111
20 Banded Face Pulls
Gymnastics
Bar Muscle-Up Skill Work
Ten reps of:
Bad Cheeleader Jump to Bar (break up as you see fit)
Ten reps of:
Swinging Knees-To-Bar (break up as you see fit)
Five sets of:
Target Reach Swing + Air Chair Swing x 1 rep
Metcon
Metcon (No Measure)
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1: 12/8 Calorie Row
Station 2: 6 Toes to Rings
Station 3: 12/8 Calorie Echo/Assault Bike
Station 4: 10 Cross Overs + Max Strict Handstand Push-Ups to 1-3″ riser
Station 5: Rest
Scaling Options for Cross-Overs:
Double Unders
Single-Unders x double the amount
Crossover Practice x 30 seconds