CrossFit Odyssey – CrossFit

Warm-up

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Complete rounds of 12, 9, and 6 repetitions for quality of:

Calorie Row

Dive-Bomber Push-up

Three sets of:

Banded Good Morning x 20 reps

Seated Pike Double-Leg Lift x 20 reps

Metcon

Diane (Time)

21-15-9 Reps For Time

Deadlifts (225/155 lb)

Handstand Push-Ups
For time:

36 Kettlebell Swings

18 Knees to Elbows or Hanging Leg Raises

24 Kettlebell Swings

12 Knees to Elbows or Hanging Leg Raises

12 Kettlebell Swings

6 Knees to Elbows or Hanging Leg Raises

Strength & Skill

Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Barbell Hip Thrust x 6 reps @ 21X1

Station 2 – Band Pull-Aparts x 30 reps @ 1010

Station 3 – L-Sit x 60 seconds (accumulated time)