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
.

“General Running Warm-Up”

Approximately 50 feet each of:

High Knees

Over-the-fence, forwards

Over-the-fence, backwards

Bunny Hops

Suicides, remain forward facing throughout

Two sets of:

Foam Roller Sprinter Hold x 20 seconds per side

Calf and Hamstring Stretch x 20 seconds per side

Metcon

Metcon (Time)

Performance & Fitness:

For time:

800 Meter Run

40 Walking Lunges with Farmer’s Carry (24/16 kg KBs)

40 Pull-Ups

800 Meter Run

40 Pull-Ups

40 Walking Lunges with Farmer’s Carry (24/16 kg KBs)

800 Meter Run