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)

5 minutes of focused mobility on one or two of your problem areas

5 minutes of skill work (Oly, Gymnastics, Double-Under Practice, etc.)

Metcon

Metcon (Time)

Met con 1st today: PERFORMANCE:

For time:

100 Double-Unders

50 Russian Kettlebell Swings (32/24 kg)

25 Toes to Bar

100 Jumping Lunges

25 Toes to Bar

50 Russian Kettlebell Swings

100 Double-Unders

FITNESS:

For time:

30/20 Calories of Assault Bike

40 Russian Kettlebell Swings

40-V-Ups

80 Jumping Lunges

40 V-Ups

40 Russian Kettlebell Swings

30/20 Calories of Assault Bike

Strength/Skill

Every minute, on the minute, for 15 minutes (3 sets of each):

Minute 1 – Supine Ring Rows x 8-10 reps @ 2111

Minute 2 – Side Plank (Left) x 40 seconds

Minute 3 – Side Plank (Right) x 40 seconds

Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)

Minute 5 – Hollow Rocks or Hold x 30-40 seconds