CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats

Warm-up (No Measure)

“General Running Warm-Up”

Approximately 50 feet each of:

High Knees

Over-the-fence, forwards

Over-the-fence, backward

Bunny Hops

Suicides remain forward-facing throughout

Three sets of:

Plank Shoulder Tap x 16 reps

Reverse Lunge x 16 reps (8 per side)

Side Plank Hip-Dip x 10 reps per side

Metcon

Get Fit, Save Kids (Time)

For time:

400 Meter Run

60 Box Step-Ups (24″/20″)

60 Push-Ups

400 Meter Run

60 Push-Ups

60 Box Step-Ups (24″/20″)

400 Meter Run

Accessory Work

Four sets for quality of:

100-Foot HEAVY Farmer Carry

100-Foot Sandbag Shoulder Carry each side

60 Second Weighted Plank