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 Assisted Scarecrow x 2-4 minutes

* Floor Slides x 10 reps (slow and controlled)

* Kettlebell Ankle Pulse x 30 seconds per side

* Wrist Stretch x 20-30 seconds palms on ground, fingers facing body

* Wrist Stretch x 20-30 seconds top of hand on ground, fingers facing body

* Bear Crawl with Wrist Stretch x 25′

Weightlifting

Clean and Jerk (3X3, 10 x 1+ (1+1))

Every 2 minutes, for 6 minutes (3 sets):

Sotts Press x 3 reps

Start at 60% and build to today’s heavy.

Metcon

Metcon (Time)

For time:

50 Toes-to-Bar (75 knee ups/60 K2E)

150 Double Unders (300 singles)

500 Meter Row

15 Bar Muscle-Ups (sub your hardest pull up scale!)