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)

Three sets of:

*Row x 250 meters

Alternating Box Step-Ups x 20 (bodyweight)

Side Plank x 20 seconds per side

*increase your pace on the rower with each set

Strength/Skill

Every 2 minutes, for 6 minutes (3 sets):

Dumbbell Walking Lunge x 20 steps @ 10X0

Go heavy the final steps should not be performed without struggle.

Metcon

Metcon (Time)

For time:

50 Calorie Row

50 Box Jump-Overs (24″/20″ – step down)

50 Kettlebell Swings (24/16 kg)

50 Box Step-Overs with Kettlebell (24/16 kg)

50 Calorie Row

Accessory Work

Three sets of:

15 Weighted GHD Hip Extensions

Rest 60 seconds