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)
With nasal breathing only, work at a light to moderate pace for five minutes on a cardio machine of your choice (row, ski, bike, treadmill, etc).
During this time, play with your pace. What can you hold while still maintaining nasal breathing? If you lose the breath in and out of the nose, rest and reset for a moment before returning to nasal breathing.
Two sets of:
Cross-legged Kettlebell side-bend x 5 reps per side
Pike Pulse x 10 reps
Two sets of:
Dive-Bomber Push-up x 10 reps
Ring Row x 10 reps
Metcon
Metcon (Time)
For time:
800 Meter Run
immediately followed by…
Five rounds of:
8 Strict Pull-Ups
16 Push-Ups @ 10X1
24 Alternating Pistols or Cossack Squats
immediately followed by…
800 Meter Run
Time Cap = 35:00