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 Running Warm-up”

Two sets of:

Bodyweight Walking Lunge x 20 steps

Air Squat x 10 reps

Metcon

Murph Prep Conditioning Session | Performance & Fitness (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run

immediately followed by…
Three rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

SCORING – 1 Round = 1 Run + 3 Rounds of Cindy
Extra points are run =1 rep + reps of Cindy