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
.

Row x 3-4 minutes at a moderate pace

Plank x 60 seconds

Scapular Pull-up x 30 seconds

“Barbell Squat Warm-Up”

Low-Loaded Horse Stance x 30 seconds

Low-Loaded Horse Stance Squats x 6 reps

Low-Loaded Cossack Squats x 6 reps per side

Side-Bends x 12 per side

Good Morning x 6 reps

Kang Squat x 6 reps

Back Squat x 6 reps

Strength & Skill

Squatting Progression | Performance & Fitness:

Five sets of:

Banded Lumberjack Squat x 8-12 reps @ 40X1

Rest 30 seconds

Quadraped PVC Trap-3 Raise x 6-8 reps each @ 1114

Rest 30 seconds

Metcon

The Charm (3 Rounds for time)

Every 6 minutes, for 18 minutes (3 sets) for times:
30/20 Calories of Rowing
20/15 Calories of Assault Bike
10 Burpee Box Jump-Overs (24″/20″)