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)

5 Minutes Row/Bike/Ski-Erg/Run at easy pace

right into …

60 seconds Couch Stretch each leg

30 seconds Banded Lateral Walks each direction

(left/right/fwd/bkwd)

Two sets of:

15 Seconds Russian Kettlebell Swings

45 Seconds Nose to Wall Handstand Hold

Weightlifting

Tempo Front Squat (4X5)

Tempo Front Squat
Every 3 minutes, for 12 minutes (4 sets of):

75% Front Squats x 5 reps @ 33X1

Metcon

Metcon (Time)

21-15-9 Reps for Time of:

Deadlifts (185/125 lbs)

Bar-Facing Burpees

*Complete 5 Wall Walks after each round of burpees (15 wall walks total)

Accessory Work

Tabata 1 arm planks (8 sets each arm!)