CrossFit Odyssey – CrossFit
Warm-up
Warm-up (No Measure)
3 Minutes Row @ easy pace
5 Wall Walks
2 Minutes Row @ medium pace
2 Wall Walk
then…
Spend 60 seconds practicing Handstand Kick-Up to Wall x max reps
For 60 seconds, perform one set of:
Reverse Snow Angels x max reps (FAST)
Weightlifting
Push Jerk (1×1, 5×6)
Spend 8-10 minutes of build to 75% of your Power Jerk
and then …
Every minute, on the minute, for 5 minutes:
20 Double-Unders
6 Power Jerks
35-49: 125/85 lbs
50-54: 105/75 lbs
55+: 95/65 lbs
Metcon
Metcon (Time)
For time:
50 Thrusters (20/15 kg barbell)
40 Calorie Row
30 Burpees
20 Box Jump (24/20″)
10 Ring Dips
20 Box Jump (24/20″)
30 Burpees
40 Calorie Row
50 Thrusters