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)
Deep Squat Progressions x 5 reps
Band Distracted Ankle Pulse x 30 seconds per side
THEN:
Two or Three sets of:
Shuttle Runs x 4
(place cones 30′ apart)
Forward/Backward Leg Swings x 10 reps per side
Banded Pass Thrus in Bottom of the Squat x 10 reps
Lateral Leg Swings x 10 reps per side
Metcon
Metcon (3 Rounds for time)
FITNESS:
Every 10 minutes, for 30 minutes (3 sets) for times:
500 Meter Row
12 Strict Pull-Ups
20/15 Calories of Assault Bike
20 Alternating Cossack Squats with Kettlebell Goblet Hold
400 Meter Run
Metcon (3 Rounds for time)
PERFORMANCE:
Every 10 minutes, for 30 minutes (3 sets) for times:
500 Meter Row
20 Chest-to-Bar Pull-Ups
20/15 Calories of Assault Bike
20 Alternating Pistols
400 Meter Run