CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Band Distracted Ankle Mobility x 60 seconds per side

Band Distracted Hip Flexor Stretch x 60 seconds per side

Glute Activation Warm-Up x 20 seconds on the rack/10 seconds off the rack

Strength/Skill

Run 400 Meters @ easy pace

Two sets of:

10 Air Squats

10 Ring Rows

20 Mountain Climbers

THEN…

Back Squat (1X5)

Back Squat Progressions

In 20 minutes, build to a 5-RM Back Squat

Metcon

Metcon (Time)

“30-20-10”

For time:

30-20-10

Wall Ball Shots

Pull-Ups

Rest for 5 minutes, and then …

For time:

30-20-10

Alternating DB Snatch (50-35/35-20)

Box Jump-Overs (24/20″)

Accessory Work

Grip Strength Accessory Work

One set of:

Sandbag Carry x 300 meters