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)
Static Hang x As Many Seconds as Possible
Wall Sit x 60-90 seconds
Dead Hang (Time)
Strength/Skill
Two Sets:
Scapular Pull-Ups x 30 seconds
Air Squats x 30 seconds
Rest 30 seconds
Straight-Leg Sit-Ups x 30 seconds
Single-Arm Front Rack DB Squats x 30 seconds (15 seconds each side)
Rest 30 seconds
Row x 30 seconds
Single-Arm DB Push Press x 30 seconds (15 seconds each side)
Metcon
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
*Compare results to February 15, 2019, as well as your 2018 CrossFit Open results if you performed this then
OR
FITNESS:
Complete as many rounds as possible in 20 minutes of:
8 Hanging Knee Raises
10 Single-Arm Dumbbell Hang Clean & Jerks
14/12 Calorie Row
