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)

30 Seconds Pronated Grip Dead Hang

Band Pull Aparts (supinated grip) x 15 reps

30 Seconds Supinated Grip Dead Hang

Prone Walk Outs x 5 reps

30 Seconds Pronated Grip Dead Hang

Band/PVC Pipe Pass Thrust x 15 reps

30 Seconds Supinated Grip Dead Hang

Bent Over Banded Rows

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
box jumps (24/20)

KB swings (55/35)

push press (45/35)

wallballs (20/14)