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)
.
One set of:
Run 400 Meters
Kettlebell Sumo Deadlift x 20 reps
Run 300 Meters
Scapular Pull-up x 10 reps
Run 200m
Kettlebell Swing x 10
Kipping Pull-up x 6-8 or Strict Pull-up x 3-4
Metcon
Metcon (Time)
For time:
PERFORMANCE:
1200 Meter Run
60 Kettlebell Swings (24/16 kg)
30 Pull-Ups
800 Meter Run
40 Kettlebell Swings
20 Pull-Ups
400 Meter Run
20 Kettlebell Swings
10 Pull-Ups
FITNESS:
For time:
1200 Meter Run
60 Kettlebell Swings
16 Strict Pull-Ups
800 Meter Run
40 Kettlebell Swings
12 Strict Pull-Ups
400 Meter Run
20 Kettlebell Swings
8 Strict Pull-Ups
Accessory Work
Two sets of:
30 Seconds GHD Hip Extensions
30 Seconds Nose to Wall Handstand Hold