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)

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.

Three sets of:

Row x 250 meters

Supinated Hang on Pull-up Bar x 30 seconds

Kettlebell Cossack Squats x 6 per side

Handstand Hold on Wall or Down Dog Hold x 30 seconds

Metcon

Metcon (Time)

PERFORMANCE:

Three rounds for time:

1000 Meter Row

800 Meter Run

40 Alternating Pistols or Cossack Squats

20 Chest-to-Bar Pull-Ups

10 Strict Handstand Push-Ups
FITNESS:

Three rounds for time:

1000 Meter Row

800 Meter Run

40 Alternating Pistols or Cossack Squats

20 Dumbbell Push Presses

10 Strict Pull-Ups

Accessory Work

Three sets of:

3 Minutes of Banded March

Immediately followed by…

30 Banded Hamstring Curls

Rest 60 seconds between sets