CrossFit Odyssey – CrossFit
Warm-up
Warm-up (No Measure)
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10 Slow and Controlled Deep Squat Progressions
10 Slow and Controlled Kettlebell Ankle Pulse (per side)
Two sets of:
30 Seconds Banded Monster Walks (forward)
30 Seconds Banded Monster Walks (backward)
30 Seconds Lateral Banded Walk (right)
30 Seconds Lateral Banded Walk (left)
30 Seconds Kipping Half Toes-to-Bar
Metcon
Metcon (Time)
For time:
75 Toes-to-Bar (55+: 60 reps)
Every break perform 20 Mountain Climbers
12 minute time cap
Strength/Skill
Three sets of:
50ft Back Rack Walking Lunge
Rest 45 seconds
*Ascending Weight on each set. Looking to be challenging and unbroken. That being said if your knees are crashing into the floor and you have no control, you have gone too heavy. No belts allowed so adjust weights according.
Accessory Work
Three sets of:
Side Plank x 30 seconds per side
30 seconds Rest
Straight Body Ceiling Reaching Crunch x 30 seconds
30 seconds Rest