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
.
Upper Body Warm-Up Series (10-12 reps each)
Three sets of:
5-8 Push Ups
30 Second Front Leaning Rest
4-6 Pronated Grip Strict Pull Ups (add a band if needed)
10 Single Arm Ring Rows
Gymnastics
Three sets of:
6-8 Low Ring Turnovers + 20-30 Second Support Hold after the last rep
Rest as needed
Followed by…
Every minute, on the minute, for 3 minutes:
Option 1:
1-6 Ring Muscle Ups
Option 2:
1-6 Strict Ring to Sternum Pull-Ups
Option 3:
1-6 Ring Dips
Option 4:
1-6 Stationary Dips
Metcon
Metcon (No Measure)
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1: 12-15/8-10 Calorie Echo/Assault Bike
Station 2: 3-5 Wall Walks
Station 3: 12-15/8-10 Calorie Row
Station 4: Max Burpee Pull-Ups
Station 5: Rest