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)

.

Accumulate 3-5 minutes in the Banded Scarecrow

Overhead Barbell Underarm Stretch x 60-90 seconds

400 Meter Run with MedBall (any weight)

15 MedBall Squats

One set of:

Kick to Handstand on Wall with Hands Turned Out x 10 reps

Every 30 seconds, for 4 minutes (4 sets) of:

Interval 1 – Back-To-Wall Handstand Hold x 30 seconds

Interval 2 – Back-To-Wall Donkey Kicks x 10 reps

Rest 60 seconds, then. . .

Three sets of:

Handstand Walk x 10-20′ OR 2 Wall Walks

Rest as needed

Every minute, on the minute, for 4 minutes (2 sets) of:

Interval 1 – Dynamic Push-Ups on 24″ Box x 10 reps

Interval 2 – Single Arm Hand Plank x 50 seconds (25 seconds each arm)

Metcon

Metcon (3 Rounds for time)

Three rounds for time of:

15/10 Calories of Ski Erg, Bike Erg or Rowing

15 Wall Ball Shots (20/10 lbs to 9′ target)

Rest 3 minutes, and then …

Three rounds for time of:

40 Double-Unders

15 Chin-over-the-Bar Pull-Ups

Rest 3 minutes, and then …

One round for time of:

15/10 Calories of Ski Erg, Bike Erg or Rowing

15 Wall Ball Shots

40 Double-Unders

15 Chin-over-the-Bar Pull-Ups