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:

Kettlebell Sumo Deadlift x 10 reps

Kettlebell Suitcase Deadlift x 10 reps per side

Two sets of:

Wall Ball Kang Squat x 10 reps

Kip Swing (on pull-up bar) x 10 reps

Ring Swing x 10 reps

Dive-Bomber Push-up x 10 reps

Air Squat x 10 reps

Metcon

Metcon (3 Rounds for reps)

PERFORMANCE:

Against an 8-minute running clock…

1000/850 Meter Row

12 Dumbbell Box Step-Overs (20″ box; 50/35 lb DBs)

Max Reps of Ring Muscle-Ups

Rest 4 minutes, and repeat for a total of 3 sets (36 minutes).

FITNESS:

Against an 8-minute running clock…

1000/850 Meter Row

12 Dumbbell Box Step-Overs

6 Wall Walks

Max Reps of Ring Dips

Rest 4 minutes, and repeat for a total of 3 sets (36 minutes).