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:

Perform 30 seconds each of the following movements…

*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)

*Station 2 – Banded Lateral Monster Walk

*Station 3 – Banded Squats

*Station 4 – Side Plank Hold

*Station 5 – Russian Step-Ups

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

Metcon

Metcon (AMRAP – Reps)

FITNESS:

Three sets for max reps of:

60 seconds of Wall Ball Shots

60 seconds of Kettlebell Swings

60 seconds of Dumbbell Box Step-Overs

60 seconds of Dumbbell Push Press

60 seconds of Rowing (for Calories)

Rest 3 minutes

Metcon (AMRAP – Reps)

PERFORMANCE:

Three sets for max reps of:

60 seconds of Wall Ball Shots

60 seconds of Kettlebell Swings (24/16 kg)

60 seconds of Dumbbell Box Step-Overs (50/35 lbs; 20″ box)

60 seconds of Strict Handstand Push-Ups

60 seconds of Rowing (for Calories)

Rest 3 minutes