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
.

Run x 400m, nasal breathing only

Two sets of:

Scapular Pull-up x 10 reps

Kip Swing x 10 reps

Box Step-Up x 10 reps

Single Arm Dumbbell Deadlift x 10 reps (start and finish between the feet)

Single Arm Dumbbell Hang Snatch x 5 reps

Metcon

Metcon (Time)

PERFORMANCE:

Four rounds for time of:

800 Meter Run

21 Thrusters (75/55 lbs)

15 Chest-to-Bar Pull-Ups

9 Dumbbell Box Step-Overs (50/35 lbs; 20″ box)

FITNESS:

Four rounds for time of:

800 Meter Run

21 Dumbbell Thrusters

9 Strict Pull-Ups

9 Dumbbell Box Step-Overs