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)

CORE #9 – 3 sets of:

Tuck-Up x 10 reps

V-Up x 10 reps

Candlestick Raises x 20 reps

One Arm/One Leg Plank x 10 reps

Hand Plank Knee-To-Armpit x 10 reps

Low Push-Up Hold x max effort

Tabata x 2 sets each of:

(20 seconds work followed by 10 seconds rest = 1 set)

– Single-Arm Plank

– Alternating Lateral Lunges

– Side Plank

– Air Squats

– Hollow Hold or Rock

– Plank Shoulder Taps

– V-Ups

– Bear Crawl

– Frog Jumps

– Wall Climbs

Metcon

Metcon (Time)

For time; teams of 2, partners must alternate every 5 reps to complete these elements (in order):

100 thrusters (95/65)

100 pullups;

100 burpees