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
.

Jog x 800m

Two sets of:

Bodyweight Walking Lunge x 10 reps

Alternating Cossack Squat x 10 reps

Scapular Pull-up x 10 reps

Metcon

Metcon (4 Rounds for time)

PERFORMANCE:

Every 10 minutes, for 40 minutes (4 sets) for times:

1000 Meter Row

20 Box Jumps (24″/20″ – jump up, step down)

10 Wall Walks

5 Ring Muscle-Ups

.

FITNESS:

Every 10 minutes, for 40 minutes (4 sets) for times:

1000 Meter Row

20 Dumbbell Box Step-Ups

10 Wall Walks

10 Strict Pull-Ups