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 – Strict Handstand Push-Ups x 6-8 reps (3-5″ riser)

Station 2 – GHD Hip Extensions x 10-15 reps @ 2011

Station 3 – 10 DB Box Step-Overs (24/20′; 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