CrossFit Odyssey – CrossFit

Joints/Tens (No Measure)

Joints Ten of each:

Pushups,

Back Extensions (supermans),

Situps,

Air Squats,

Pull-ups,

Push Presses and

Overhead Squats

.

Warm-up

Med Ball Warm-up

Med Ball Thoracic Opener x 10

Table Turners x 10

Plank Pull Through with Med Ball x 10/side

Med Ball Alligator Crawl x 100 M

Med Ball Bulgarian Goat Bag Swing

Inchworm Walk + Scap Push-Up + Press-Up

Standing Med Ball Toe Taps x 20 / leg

200-meter Row

6 Burpees

6 Deadlifts

Metcon

(Week 7 of Hinging Progressions) (5 Rounds for time)

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:

400 Meter Row

12 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.