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)

Band Distracted Pec Stretch x 60 seconds per side

Band Distracted Tricep Stretch x 60 seconds per side

Three sets of:

30 seconds max Weighted Sit-Ups (20/14 lbs)

30 seconds rest

Weightlifting

Tempo Bench Press (Total Weight)

Bench Press (1 Rep Max)
Five sets of:

Bench Press x 5 reps @ 3111

Rest as needed

Metcon

Metcon (2 Rounds for time)

Complete reps 21,15 and 9 of:

Calorie Row

Dumbbell Power Cleans (35/20 lbs)

Toes to Bar

Handstand Push Ups

When the clock reaches 12 minutes, perform the following…

Complete reps 15,12 and 9 of:

Calorie Row

Dumbbell Front Squats (35/20 lbs)

Dumbbell Facing Burpees