CrossFit Odyssey – CrossFit
Warm-up
Metcon
Metcon (Time)
PERFORMANCE:
For time:
800 Meter Run
20 Ground to Overhead (135/95 lbs)
20 Front-Racked Alternating Lunges (135/95 lbs)
800 Meter Run
20 Front-Racked Alternating Lunges (135/95 lbs)
20 Ground to Overhead (135/95 lbs)
800 Meter Run
FITNESS:
For time:
800 Meter Run
40 Alternating Single-Arm Dumbbell Snatches
40 Jumping Lunges
800 Meter Run
40 Alternating Single-Arm Dumbbell Snatches
40 Jumping Lunges
800 Meter Run
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, backward Bunny Hops, Suicides, remain forward facing throughout
Two sets of:
Weight Plate Overhead Reverse Lunge x 10 reps,
alternating Broad Jump x 3 reps