CrossFit Odyssey – CrossFit
Joints/Tens (No Measure)
Ten of each:
pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats
Warm-up (No Measure)
Spend 3-5 minutes on this thoracic + posterior chain mobility drill.
Lunge Matrix x 5 steps to each position
Pronated Hang x 60 seconds
Banded Good Mornings x 15 reps (increase your speed as you go)
Metcon (AMRAP – Rounds and Reps)
“Take 10 minutes to build to the weight you plan to use for the workout.
Complete as many rounds and reps as possible in 24 minutes of:
8 Deadlifts @ 70-75% of 1-RM
16 Toes to Bar OR leg raises
24 Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)
Please note number of rounds and reps, and weight used for the deadlift.