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 400 Meters

Bodyweight Walking Lunge x 20 reps

Scapular Pull-up x 10 reps

Burpee Broad Jump x 5 reps

Two sets of:

Yards Sprint x 30-Yards

Air Squat x 10 reps

Box Jump x 5 reps

Metcon

Remember Carter (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:
11 Pull-Ups
14 Box Jumps (24″”/20″”)
19 Air Squats
30′ shuttle run x 6

Strength & Skill

Three sets of:

Bulgarian Split Squats x 8-10 reps each leg @ 3011

Rest 30 seconds after each leg

Nordic Curls x 4-6 reps @ 4011

(use band assistance if needed in order to keep the hips fully extended throughout the movement)

Rest 60 Seconds

Bent-Over Double Kettlebell Rows x 8-10 reps @ 2111

(rotate palms from pronated at the bottom to supinated at the top)

Rest 60 seconds