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 Farmerโs Carry (50/35 lb DBs)
400 Meter Run or 25/18 Calories of Assault Bike
15 Devilโs Presses (50/35 lb DBs)
Accessory Work
Every minute on the minute for 5 minutes:
15 GHD Hip Extensions