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)
Three sets of:
Deadbug with Med Ball x 20 reps
Rest 30 seconds
Copenhagen Hip Adduction x 15 reps
Rest 30 seconds
Strict Hanging Knee Raises x 8-10 reps
Rest 60 seconds
Strength/Skill
Three sets of:
Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Dumbbell Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg @ 10X1
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
Metcon
Metcon (AMRAP – Rounds and Reps)
Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possible of:
5 Burpees
10 Kettlebell Swings
Rest two minutes between sets and pick up where you left off after each set. Report total rounds and reps performed.