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)

Static Hang x 60 seconds (accumulate if needed)

Y’s, T’s & W’s x 5 reps each

Handstand Hold x 60 seconds (accumulate if needed)

Strength/Skill

Two Sets of:

Scapular Pull-Ups x 5

Plank Shoulder Taps x 10

Mountain Climbers x 20

Metcon

CHOOSE ONE – Performance is Strict

Strict Cindy (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 20 minutes of:

5 Strict Pull-Ups

10 Push-Ups

15 Air Squats

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats