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