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)
.
3 Minutes Assault Bike with Nasal Breathing Only
Static Hang x 60 seconds
Wall Slides x 60 seconds
crossfitinvictus.com/blog/wall-slides-fantastic-exercise
Handstand Hold x 60 seconds
Two Rounds (ramp up intensity throughout):
5 Calorie Assault/Echo Bike
5 Kick-Up to Handstand
5-Line Shuttle Run
Weightlifting
Front Squat (5X4, 4X2)
Every 90 seconds for 9 minutes:
Odd Rounds: 4 Front Squats @ 75-80%
Even Rounds: 2 Front Squats @ 83-85%
Metcon
Metcon (Time)
Three rounds for time of:
20 50/35 lbs Single Dumbbell Box Step-Overs (24/20″”)
20 Burpees to 6″ above head
Accessory Work
Four sets of:
30 second Plank
30 second Side Plank (right)
30 second Side Plank (left)
30 second Hollow Hold
60 seconds rest