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)

4 Minutes of Calf & Hamstring Mobility of Your Choice

4 Minutes of Hip Flexor & Quad Mobility of Your Choice

Strength/Skill

Tabata Fun!

3 sets (rest 10 seconds between stations):

Station 1 – Frog Jumps x 20 seconds

Station 2 – Rotational Medicine Ball Throws (left) x 20 seconds

Station 3 – Rotational Medicine Ball Throws (right) x 20 seconds

Metcon

Metcon (Time)

Buy in – Row 1000 Meters – however you want to break it up then 2 Rounds, 1 athlete works at a time…complete each task, run together

20 Russian KB Swings 70M/53W

15 Burpees

10 Pull Ups

15 Lunge Steps

20 Sit Ups

400 Meter Run together.