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)

“General Running Warm-up”

Approximately 50 feet each of:

High Knees

Over-the-fence, forwards

Over-the-fence, backward

Bunny Hops

Suicides remain forward-facing throughout

Metcon

Metcon (5 Rounds for time)

Every 8 minutes, for 40 minutes (5 sets) for times:

400 Meter Run

30 Wall Ball Shots (20/14 lbs)

400 Meter Run

30 Push-Ups

If any of your first sets take more than 7 minutes, reduce your reps or the distance of your run such that you are forced to work hard, but still earn 60 seconds of rest.