CrossFit Odyssey – CrossFit
Warm-up
Joints/Tens (No Measure)
Joints
Ten of each:
pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats
Warm-up (No Measure)
Spinal Segmentation Drill
Strength/Skill
Three Rounds with a medicine ball:
Straight-Leg Sit-Ups x 10 (arms locked out in overhead position)
Turkish Get-Ups x 2 each side
Stiff-Leg Deadlifts x 10
Ball Slams x 10
Metcon
Metcon (No Measure)
Every 2 minutes, for 32 minutes (4 sets):
Station 1 – 400/300 Meters of Rowing
Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)
Station 3 – 60 Double-Unders
Station 4 – 15 Burpee Box Jump-Overs