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

Strength/Skill

Three sets of:

KB Sumo style (wide legs narrow grip)Deadlift x 20 reps @ 20X1

Rest 45 seconds

Single-Arm DB/KB Shoulder Press x 6-8 reps each arm

Rest 45 seconds

Slow and Contolled V-UPS x 10 reps

Rest 45 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

THEN:

Complete as many rounds and reps as possible in 8 minutes of:

15 Kettlebell Swings (24/16 kg)

30 Double-Unders (or 60 Singles or 20 jumping iunges)