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
.

Three sets of:

2 Minute Machine Warm Up

30 Second Burpees

30 Second Overhead Dumbell Carry

50 Foot Walking Lunge

30 Second Squat Hold

Metcon

Metcon (Time)

PERFORMANCE:

Three rounds for time of:

800 Meter Run

24 Toes to Bar

12 Overhead Squats (135/95 lbs)

Take the overhead squats from the floor. Overhead squat weight should be such that you are able to complete at least your first round in two sets or less. Toes to bar should be done in three sets or less; please adjust reps and loading as needed to maintain the right stimulus.

FITNESS:

Three rounds for time of:

800 Meter Run

12 Toes to Bar or 24 V-Ups

24 Goblet Squats