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:
30 single- unders
10firward plank taps
10 lateral plank taps
Gymnastics
Handstand and Pullover skill work
Pullover Low-Bar practice
Spend 5 minutes practicing low-bar pullovers
Then
15 donkey kick burpees
Then
Cartwheel from handstand x 1.1
Then
Accumulate 3 minutes in back-to-wall handstand split hold
Metcon
Metcon (No Measure)
Every Minute on the Minute x 30 minutes:
Station 1 -12-15/8-10 calorie Row
Station 2 – 10 GHD Sit-ups
Station 3- 12-15/8-10caloriebike
Station 4 -AMRAP of Cindy:
3 strict pull-ups
6 pushups
9 air squats
Station 5 – rest