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)

.

Approximately 50 feet each of:

High Knees

Over-the-fence, forwards

Over-the-fence, backward

Bunny Hops

Suicides remain forward-facing throughout

Two sets of:

Glute Bridge Walk-Out x 5 reps @ 4040

Dumbbell Romanian Deadlift x 8 reps

Single-Arm Dumbbell Row x 8 reps per side

Metcon

Metcon (4 Rounds for time)

Every 8 minutes, for 32 minutes (4 sets) for times of:

400 Meter Run

6 Dumbbell Devil’s Presses

12 Dumbbell Alternating Reverse Lunges

400 Meter Run