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
.

Row x 500m, nasal breathing only

Sumo Stance Banded Good Morning x 20 reps

Bodyweight Walking Lunge x 25 reps

Side Plank Hip Bounce x 30 per side

Two sets of:

Kettlebell Sumo Deadlift x 10 reps

Kettlebell Suitcase Deadlift x 10 reps per side

Metcon

Row ‘n’ Go Speed Intervals (Checkmark)

PERFORMANCE:

Every 6 minutes, for 30 minutes (5 sets) for times:

500 Meter Row

12 Bar-Facing Burpees

12 Deadlifts (225/155 lbs)

Note times for each set, then total them, aiming for the lowest possible working time across the five sets.

FITNESS:

Every 6 minutes, for 30 minutes (5 sets) for times:

500 Meter Row

12 Bar-Facing Burpees

12 Deadlifts (choose between single kettlebell, double kettlebells or barbell)

Note times for each set, then total them, aiming for the lowest possible working time across the five sets.