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:
Run x 200m
Bodyweight Walking Lunge x 20 reps
Banded Pallof Hold x 30 seconds per side

“Barbell Back Squat Warm-Up”
Low-Loaded Horse Stance x 30 seconds
Low-Loaded Horse Stance Squats x 6 reps
Low-Loaded Cossack Squats x 6 reps per side
Side-Bends x 12 per side
Good Morning x 6 reps
Kang Squat x 6 reps
Back Squat x 6 reps

Metcon

Milo Triplex (Time)

PERFORMANCE:
Five rounds for time:
400 Meter Run
12 Front-Racked Alternating Lunges (135/95 lbs)
12 Back Squats (135/95 lbs)

FITNESS:
Five rounds for time:
400 Meter Run
12 Alternating Lunges with Farmer’s Carry
12 Front-Racked Kettlebell Squats or Goblet Squats