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
.

“General Running Warm-Up”

Approximately 50 feet each of:

High Knees

Over-the-fence, forwards

Over-the-fence, backwards

Bunny Hops

Suicides, remain forward facing throughout

Two sets of:

10 Walking Lunges

5 Dive-Bomber Push-Ups

Metcon

Metcon (Time)

For time:

800 Meter Run

80 Jumping Lunges

40 Push-Ups

20 Walking Lunges with Kettlebells (24/16 kg)

400 Meter Run

20 Walking Lunges with Kettlebells (24/16 kg)

40 Push-Ups

80 Jumping Lunges

800 Meter Run