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:

50 Foot Suitcase Carry (each side)

50 Foot Single Arm Overhead Carry (each side)

20 Plank Position Shoulder Taps

20 Banded Face Pulls

Two sets of:

2 Wall Walks

2 Wall Facing Strict Handstand Push-Ups OR Hand Release Push-Ups

3 Strict Pull-Ups

Rest 1:1

Metcon

Metcon (Weight)

32 Minute EMOM :

Every minute, on the minute, for 32 minutes (8 sets of):

Station 1: 250 Foot Shuttle Run

Station 2: 1 Round of Kettlebell/DB DT 24-16/16-12kgs

Station 3: 12/8 Calorie Row

Station 4: 8 Toes to Bar

One Round of DT is:

12 Deadlifts

9 Hang Power Cleans

6 Shoulder to Overhead

CORE

Three sets of:

20 Weighted Side Bends (each side)

*No built-in rest.