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)

Spinal Flossing

Band Distracted Elevated Ankle Pulse x 30 seconds per ankle

Squat Rocks x 30-60 seconds

(hold in whatever position feels the tightest and try to breathe into that position)

Strength/Skill

Tabata Warm-Up x 3 sets:

20 seconds of Banded Squats

10 seconds of Rest

20 seconds of Plank Walks

10 seconds of Rest

20 seconds of Tuck Jumps

10 seconds of Rest

20 seconds of Plank Shoulder Taps

10 seconds of Rest

Metcon

Metcon (No Measure)

PERFORMANCE:

Every minute, on the minute, for 30 minutes (6 sets of each):

Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)

Minute 2 – 20 Wall Ball Shots (20/14 lbs)

Minute 3 – 25 Push-Ups

Minute 4 – 15 Box Jump-Overs (24″/20″)

Minute 5 – 30-Second Front Leaning Rest on Rings

Please adjust the repetitions to provide a sufficient challenge to your current ability level.

FITNESS:

Every minute, on the minute, for 30 minutes (6 sets of each):

Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)

Minute 2 – 20 Goblet Squats

Minute 3 – 25 Push-Ups

Minute 4 – 10 Box Step-Ups with DBs

Minute 5 – 30-Second Front Leaning Rest on Rings

Please adjust the repetitions to provide a sufficient challenge to your current ability level