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
.

Assault Bike x 5 mins at moderate pace

“Weight Plate Squat Warm-up”

Heels-elevated T-Spine Rotations x 3 per side

Heels-elevated Flex and Extend x 3 reps

Front Foot Elevated Split Split Squats x 6 reps per side

Plate Elevated Cossack Squats x 6 reps per side

Tempo Plate Squats x 3 reps @ 32X1

Strength & Skill

Four sets of:

Dumbbell Shoulder Press x 8 reps

Rest 15-20 seconds

Barbell Skull Crushers x 10-12 reps

Rest 30 seconds

Elevated Pigeon Stretch x 60 seconds each side

Rest 30 seconds

Metcon

Metcon (3 Rounds for reps)

Against a 4-minute running clock….

400 Meter Run

12 Dumbbell Box Step-Overs (50/35 lbs)

Max Reps of Wall Walks

Rest 2 minutes and repeat for a total of three (3) sets.