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
.
Two sets of:
20 Seconds Side Plank Reach Thru + 20 Seconds Side Plank Hold (R)
20 Seconds Side Plank Reach Thru + 20 Seconds Side Plank Hold (L)
20 Seconds Paloff Press (R)
20 Seconds Paloff Press (L)
20 Seconds Dead Hang from Pull-Up Bar
Gymnastics
Three sets of:
8-10 Back to Wall Donkey Kicks + 30-45 Second Back to Wall Hold on the Last Rep
Rest as needed
Three sets of:
60 second nose to wall facing handstand 2 min rest
Every minute, on the minute, for 5 minutes:
2 Wall Walks
Metcon
Metcon (6 Rounds for reps)
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1: 12-15/8-10 Calorie Echo/Assault Bike OR 150 Meter Run
Station 2: 10 Toes to Bar
Station 3: 30 Double Unders OR 15 Crossovers
Station 4: 10 DB power cleans (35/25) + Max Ring/stationary/bar/bench Dips in the remaining time
Station 5: Rest