CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, CORONA – SUB LUNGES, BURPEES

Warm-up (No Measure)

Three sets of:

Overhead Squat with broomstick x 5 reps

(use a progressively narrower grip for every set)

Rest as needed

Two sets of:

Goblet squats x 5 reps @ 2210

Rest as needed

Two sets of:

1+1/4 Goblet Squats x 5 reps

Rest as needed

Strength/Skill

5 Sets of

20 1-Arm Overhead Walking Lunges. Switch hands as often as needed.

Rest 2 minutes between sets

Metcon

Metcon (Time)

For Time:

20 KB Deadlifts

9 Pull ups or pushups

20 strict HSPU or L-seated DB Presses

15 KB Deadlifts

12 pull ups or pushups

15 Strict HSPU or L-seated DB Presses

10 KB Deadlifts

15 Pull ups or pushups

10 Stric HSPU or L-seated DB Presses

Accessory Work

8 MInute Abs! https://www.youtube.com/watch?v=zgT0isjK-Ws