CrossFit Odyssey – CrossFit

Joints/Tens (No Measure)

Joints Ten of each:

Pushups,

Back Extensions (supermans),

Situps,

Air Squats,

Pull-ups,

Push Presses and

Overhead Squats

.

Warm-up

Run/Row 400m

Then

Two rounds of:

Bottom Squat Mobility Drill x 10 Reps

Cossack Squat x 10 / side

Perfect Stretch x :45 / side

10 PVC Pass Throughs

10 PVC Overhead Squats

10 PVC Overhead Lunges

Then

3 Hang Power Snatch

3 Overhead Squats

3 Hang Squat Snatch

3 Overhead Squats

Metcon

Metcon (8 Rounds for weight)

PERFORMANCE:

Every minute, on the minute, for 32 minutes (8 sets of):

Station 1 – 15/10 Calories of Rowing

Station 2 – 10 Overhead Squats (135/95 lbs)

Station 3 – Max Reps of Burpee Box Jump-Overs (24″/20″)

Station 4 – Rest

FITNESS:

Station 1 – 15/10 Calories of Rowing

Station 2 – 10 Overhead or Goblet Squats @ 21X1

Station 3 – Max Reps of Burpee Box Step-Overs

Station 4 – REST