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 Run Warm-Up”

Approximately 50 feet each of:

High Knees

Over-the-fence, forwards

Over-the-fence, backwards

Bunny Hops

Suicides, remain forward facing throughout

followed immediately by…

Run x 200m

Two sets of:

Kettlebell Goblet Squat x 10 reps

Broad Jump x 5 reps

Metcon

Roxy #4 (Time)

For time:

800 Meter Run

800 Meter Ski Erg or Row

800 Meter Run

40 Back Squats (155/105 lbs)

800 Meter Run

40 Burpee Broad Jumps (3′ minimum)

800 Meter Run

800 Meter Ski Erg or Row

800 Meter Run

Time Cap = 40:00 – please adjust distances accordingly.