CrossFit Odyssey – CrossFit
Joints/Tens (No Measure)
Joints Ten of each:
Pushups,
Back Extensions (supermans),
Situps,
Air Squats,
Pull-ups,
Push Presses and
Overhead Squats
.
Warm-up
Complete 2 Rounds:
Jumping Jack x 30
Calf Raises x 20
Forward / Lateral Hops x 10 / Each
Partner Med Ball Toss + Med Ball Front Squat x 10
Supinated Bar Hang x :30
Pronated Bar Hang x :30
Scap Pull x 10
Arch / Hollow Kip Swing x 10
Jumping Chest to Bar Negatives x 3 – 5
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 30 minutes of:
50 Double-Unders
400 Meter Run
30 Wall Ball Shots (20/14 lbs, 10/9′)
20 Toes to Bar
10 Strict Pull-Ups
FITNESS:
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30 Wall Ball Shots
20 Toes to Bar or 40 V-Ups
15/10 Calories of Assault Bike
10 Strict Pull-Ups