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, backwards

Bunny Hops

Suicides, remain forward facing throughout

“Banded Pushing Warm-up”

Pallof hold x 30 seconds per side

Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor

Banded Tricep Extensions x 10 reps

Lat Press-Down x 10 reps

Metcon

Metcon (8 Rounds for reps)

Against a 12-minute running clock…

100/70 Calories of Assault Bike or Rowing

Max Reps of Wall Ball Shots (20/14 lbs) in remaining time

Rest 4 minutes, and when the clock reaches 16:00…

Against an 8-minute running clock…

70/50 Calories of Assault Bike or Rowing

Max Reps of Dumbbell Thrusters (50/35 lbs) in remaining time

Rest 4 minutes, and when the clock reaches 28:00…

Against a 6-minute running clock…

50/35 Calories of Assault Bike or Rowing

Max Reps of Air Squats in remaining time