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 Scap Pull-Ups
Rest 30 seconds
12 Slow Squats
12 Alternating Cossack Squats
12 Glute Bridges
Rest as needed
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:
15 Calories of Rowing
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)
Metcon (AMRAP – Rounds and Reps)
FITNESS:
In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:
12 Calories of Rowing
12 Kettlebell Swings
12 Goblet Squats
12 Dumbbell Push Presses