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)

Two sets of:

30 Second Side Plank (left)

30 Second Scapular Circles from Push-Up Position

30 Second Side Plank (right)

30 Second Supinated-Grip Hang from Pull-Up Bar

Rest 30 seconds

6 Kettlebell Windmills (each side)

8 Single-Leg Hip Thrusts (each leg)

10 Alternating Cossack Squats

Rest as needed

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

12 Kettlebell Swings

6 Strict Pull-Ups

6 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

Rest 5 minutes, and when the running clock reaches 20:00…

Metcon (Time)

PERFORMANCE:

Four rounds for time of:

400 Meter Run

12 Pull-Ups

12 Dumbbell/Kettlebell Push Press (55/35 lbs)

FITNESS:

Four rounds for time of:

400 Meter Run

6 Renegade Rows*

12 Dumbbell/Kettlebell Push Press

*For today’s Renegade Rows, we want to see 1 Push-Up, Left Arm DB Row to Hip, 1 Push-Up, Right Arm DB Row to Hip – that’s one rep.