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
.

Two sets of:

Run x 200m

Bear Crawl x 25ft forwards, 25ft backwards

Two sets of:

Dive-bomber push-up x 5 reps

Hollow Hold x 30 seconds

Gymnastics

Ring Dips (PERFORMANCE | Ring Strength Progression:

60 Seconds of Strict Ring Dips

Rest 60 seconds, and then…

Fifteen (15) sets of:
15 Second Ring Support Hold
Rest 15 Seconds
15 Second Ring Dip Receiving Hold
Rest 15 Seconds)

FITNESS | Press + Core

Three sets of:

Half-Kneeling Landmine Press x 8-10 reps each @ 20X1

Rest 45 seconds

Prone Plank Hold x 60 seconds

Rest 45 seconds

Metcon

Stare Down (Time)

Three rounds for time:
400 Meter Run
6 Wall Walk
12 Strict Pull-Ups