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 Rowing Warm up:

10x arms only

10x hips only

10x legs only

the 30 seconds each at 20/22/24/26 SPM

Metcon

Weston (Time)

5 Rounds For Time

1000 meter Row

200 meter Farmer Carry (45 lb dumbbells)

50 meter Waiter Walk, Right Arm (45 lb dumbbell)

50 meter Waiter Walk, Left Arm (45 lb dumbbell)
In honor of U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, was killed on October 29, 2009
To learn more about Weston click here