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:

Scapular Pull-up x 10 reps

Kip Swing x 10 reps

Box Step-Up x 10 reps

Single Arm Dumbbell Deadlift x 10 reps (start and finish between the feet)

Single Arm Dumbbell Hang Snatch x 5 reps

Metcon

Metcon (6 Rounds for reps)

PERFORMANCE:

Against a 4-minute running clock…

500/400 Meter Row

12 Toes to Bar

Max Reps of Strict Handstand Push-Ups

Rest 2 minutes, and repeat for a total of six (6) sets.

FITNESS:

Against a 4-minute running clock…

500/400 Meter Row

20 V-Ups

Max Reps of Dumbbell Push Presses

Rest 2 minutes, and repeat for a total of six (6) sets.