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
15 MedBall Squats
Strength/Skill
Every 90 seconds, for 18 minutes (4 sets):
Station 1 โ Strict Handstand Push-Ups x 6-8 reps (3-5โณ riser)
Station 2 โ GHD Hip Extensions x 10-15 reps @ 2011
Station 3 โ 10 DB Box Step-Overs (24/20โฒ; 35/20 lbs)
Metcon
Metcon (3 Rounds for time)
Three sets for times of:
18 Calories of Assault Bike
12 Thrusters (95-65/65-45 lbs)
6 Wall Walks
Rest 4 minutes between sets