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:
Kettlebell Halos x 5-7 each direction
Back Extension Hold x 45-60 seconds
Two Sets with Each Arm:
Single-Arm Floor Press x 6 @ 3113 tempo
Single-Arm Extended Hip Bridges x 6
Turkish Get-Ups x 3
Front Rack Hold Alternating Reverse Lunges x 6
Three to Four Sets of:
5-Line Shuttle Run
10 Kettlebell Swings
Rest 30 seconds
Metcon
Metcon (5 Rounds for time)
Performance & Fitness:
Every 8 minutes, for 40 minutes (5 sets) for times:
500/400 Meter Row
400 Meter Run
20 Russian Kettlebell Swings (32/24 kg)