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
.

Three sets of:

Double or Single-Unders x 30 seconds

Top of Ring Row Hold x 30 seconds

Two sets of:

Scapular Pull-up x 10 reps

Scapular Push-up x 10 reps

Banded Tricep Extension x 20 reps

Hanging Knee Raise Hold x 20 seconds

Donkey kicks x 5

Strength & Skill

Performance & Fitness |Upper Body Push:

Three sets of:

Dumbbell Shoulder Press x 8 reps @ 2111

Rest 45 seconds

Supine Ring Rows x 8-10 reps @ 2111

Rest 45 seconds

Dumbbell Skull Crushers x 10-12 reps @ 2011

Rest 45 seconds

Strict Toes to Bar x 6-8 reps @ 2110

Rest 45 seconds

Metcon

The Score (Time)

PERFORMANCE:
Four rounds for time of:
50 Double-Unders
50 Air Squats
25 Push-Ups

FITNESS:
Four rounds for time of:
12/8 Calories of Assault Bike
50 Air Squats
25 Push-Ups