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)

.

3 Minutes on Bike/Run/Row/Ski @ moderate pace w/ nasal breathing only

Two sets of:

Band Assisted Hip Flexor Stretch x 45 seconds per side

Band Assisted Lat Stretch x 45 seconds per side

Three Sets:

Single Arm Hang from Bar x 10-15 seconds per side

Alternating Plank to Pike Toe Taps x 20 reps

100 meter run

Rest as needed

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps possible in 25 minutes of:

400 Meter Run or 25/18 Calories of Assault Bike

15 Dumbbell Thrusters (50/35 lb DBs)

15 Walking Lunges with Dumbbell Farmer’s Carry (50/35 lb DBs)

400 Meter Run or 25/18 Calories of Assault Bike

15 Devil’s Presses (50/35 lb DBs)

Accessory Work

Every minute on the minute for 5 minutes:

15 GHD Hip Extensions