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)

.

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)

Two Sets of:

Scapular Pull-Ups x 5

Plank Shoulder Taps x 10

Mountain Climbers x 20

Metcon

PERFORMANCE OPTION IS STRICT CINDY. CHOOSE ONE.

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

Accessory Work

One-Two sets of:

Hollow Body Bounce x 60 reps

Straight Body Ceiling-reaching Crunches x 10 reps

Tuck Rock to Tuck Sit x 10 reps

Hollow Body Side-to-side Rocks x 10 reps

Hand Plank Arch/Hollow x 10 reps

Limbo Twist x 10 reps

Rest as needed