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
.
Run x 400m, nasal breathing only
Two sets of:
Box Step-Up x 10 reps
Kip Swing x 10 reps
Two sets of:
Box Jump x 5 reps
Alternating Single-Leg V-Up x 10 reps
Metcon
Uluru (Time)
PERFORMANCE:
For time:
1200 Meter Run
30 Box Jump-Overs (24″”/20″”)
30 Toes to Bar
800 Meter Run
20 Box Jump-Overs (24″”/20″”)
20 Toes to Bar
400 Meter Run
10 Box Jump-Overs (24″”/20″”)
10 Toes to Bar
FITNESS:
1200 Meter Run
60 Alternating Single-Leg V-Ups
30 Box Jump or Step-Overs
800 Meter Run
40 Alternating Single-Leg V-Ups
20 Box Jump or Step-Overs
400 Meter Run
20 Alternating Single-Leg V-Ups
10 Box Jump or Step-Overs