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 Hamstring Floss x 60 seconds per side

Banded Scarecrow x 2-3 minutes depending on how tight you feel

15 Ring Rows (slow and controlled)

15 Push-Ups (slow and controlled)

Weightlifting

Deadlift (1×18, 1×15, 1×10)

Deadlift

Set 1: 18 Reps @ 50-55%

Rest 2:30

Set 2: 15 Reps @ 60-65%

Rest 2 minutes

Set 3: 10 Reps @ 70-75%

Metcon

Metcon (4 Rounds for reps)

Against a 2:30 clock, perform the following…

12/10 Calorie Row

15 Toes-to-Bar

Max Distance Handstand Walk OR Wall Walks

Rest 90 seconds between sets and repeat for a total of FOUR sets.