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: Banded Clam Shells x 10 reps per side

Banded Fire Hydrants x 10 reps per side 90/90 Hip Rotations x 45 seconds

Front Squat (Four sets of:
Front Squat x 3 reps @ 80%
Rest as needed)

Push Press (Build to Today’s 2-RM Push Press

Followed by…

Three sets of:
Shoulder to Overhead x 4 reps
Rest as needed)

METCON

Metcon (6 Rounds for time)

Six sets of:

10/8 Calorie Row

2 Wall Walks

2 Chest-to-Bar Pull-Ups

Rest 90 seconds between sets or alternate complete rounds with a partner 1:1.