CrossFit Odyssey – CrossFit

Warm-up

Strength & Skill

Ring Strength Progression | Performance & Fitness

Five sets of:

2-4 Strict Tempo Ring Dips @ 4011

immediately followed by…

20-30 second Ring Support Hold

Rest 30 seconds

Copenhagen Side Plank x 30-40 seconds each side (accumulate the time if necessary)

Rest 30-60 seconds

Metcon

Camshaft (Time)

PERFORMANCE:
Five rounds for time of:
30 Double-Unders
15 Push-Ups
3 Wall Walks

FITNESS:
Five rounds for time of:
9/7 Calories of Assault Bike
15 Push-Ups
3 Wall Walks

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:

Double or Single-Unders x 30 seconds

Cossack Squat x 10 reps, alternating

Two sets of:

Bear crawl x 25ft forward, 25ft backward

Extended Inchworm with Hold x 3 reps, hold 5 seconds at end range on each