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)

Banded Scarecrow x 30-60 seconds each position

Squat Therapy x 5 reps @ 3311 tempo

Two Sets:

Plank Shoulder Taps x 30 seconds

Air Squats x 30 seconds

Rest 30 seconds

Plank Walks x 30 seconds (15 seconds each direction)

Jumping Squats x 30 seconds

Rest 30 seconds

Wall Climbs (or Handstand Hold) x 30 seconds

Burpee Broad Jumps x 30 seconds

Metcon

Metcon (Time)

Team Kelly+:

5rds of

400m run (each runs 200m)

30 burpee boxjumps (24/20)

30 wallballs (20/14)

Teams of 2, only one partner works at at time; each partner runs 200m relay style, then complete BBJO divided any way they want, then complete wallballs divided any way they want; repeat for a total of 5 rounds

Corona Style – If doing this alone cut the reps in half. So, 200m run + 15 bbjo + 15WB. If you don’t have a box or a step, try a bench at a park or just do the burpees. If you don’t have a WB, do goblet squats, DB thrusters or air squats.