CrossFit Odyssey – CrossFit
Warm-up
Warm-up (No Measure)
.Two sets of:
Banded Monster Walks x 30 seconds forward/30 seconds backward
Banded Lateral Walks x 30 seconds right/30 seconds left
Banded Squats x 30 seconds
Strength/Skill
Bulgharian Split Squat (4×8-10)
Four sets of:
Bulgarian Split Squats x 8-10 reps per leg @ 3011 (Please load the Bulgarian Split Squats as you see fit (farmers carry hold with db at your sides, front rack loaded, back rack loaded, etc).
Rest 45 seconds between legs; Rest 90 seconds between sets
Metcon
Metcon (4 Rounds for time)
Four sets
21/18 Calorie Row
15 Burpees Over the Erg
9 Ground to Overhead* (155-115/115-75 lbs or If you want a different type of challenge today then try doing plate ground to overhead (45/25 lbs) and double the reps!)
50 Double-Unders
Rest 3 minutes
Scaling Options for Double-Unders:
60 Seconds of Double-Under attempts
100 Single-Under