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: 


Single Unders x 30 reps

Kettlebell Sumo Deadlift x 10 reps

Kettlebell Suitcase Deadlift x 10 reps per side

Two sets of: 


Wall Ball Kang Squat x 10 reps 


Dive-Bomber Push-up x 10 reps 


Wall Ball Walking Lunge x 10 reps

Metcon

Metcon (4 Rounds for time)

Every 12 minutes, for 36 minutes (3 sets) for times:

600/500 Meter Row or Ski

400 Meter Run

20/15 Calories of Assault Bike

10 Ground to Overhead (135/95 lbs)

FITNESS:

Every 9 minutes, for 36 minutes (4 sets) for times:

25/18 Calories of Assault Bike

800 Meter Run

20 Kettlebell Swings

Note times for each set, then sum them for overall working time. Your goal is the lowest possible working time. If, however, you are planning to attack the CrossFit Games Open Event 24.3 tomorrow, treat this as a recovery session. Consider nasal breathing your way through this and maintaining your focus on consistent pacing and managing your heart rate.