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 (No Measure)

Like fight gone bad…Championship style! 5 rounds, 5 stations every round

1 minute each station, rest 2 minutes between rounds:

Station 1: tire flips ahap

Station 2: burpees afap

station 3: pull ups anyway

Station 4: Sledge hammers

Station 5: Goblet squats ahap