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)

2 sets

Glute Blast

Banded Clam Shells x 10 + 15 second Isol Hold

Banded Straight Leg Raises x 10 + 15 second Iso Hold

Banded Fire Hydrants x 10 + 15 second Iso Hold

Switch Sides

Weightlifting

Tempo Front Squat (1X1)

Tempo Front Squat
Eight sets of:

Front Squat x 1 rep @ 75% @ 30X1 Tempo

Rest 60 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps possible in 20 minutes of:

30/22 Calorie Row

30 Burpees Over Erg

30 Russian Kettlebell Swings

30 Single Kettlebell Step Ups (24/20″”)

35-54: 32/24kg

55+: 24/16kg

Accessory Work

accumulate 5 minutes in a prone plank