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)

Hip Flexor Stretch + Posterior Activation

Two Sets:

Kettlebell Halos x 6

Straddle Pulses x 15.10.5

Plank Shoulder Taps x 20-30

Four Sets (alternate sides to complete 2 sets on each):

Kettlebell Windmill x 6

Waiter Hold Kettlebell Alternating Reverse Lunges x 6

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 30 minutes of:

500 Meter Row

40 Double-Unders

300-Foot (91 meters) Farmer’s Carry (32/24 kg KBs)

20 Dumbbell Thrusters (35/25 lbs)

10 Strict Knees to Elbows