CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Two sets of:

30 seconds of Ring-Rows

30 seconds of Prone Plank hold

30 seconds of Superman/Hollow Body Swing

30 seconds of V-Ups

30 seconds of Donkey Kicks

30 seconds of Jumping Lunges or Mountain Climbers

Strength/Skill

Every 30 seconds, for 4 minutes (8 sets) of:

Feet on Floor Muscle-Up Transition x 1-3 reps OR Ring Muscle ups x 1-3

Two sets of:

Nose to Wall Handstand Hold x 60 seconds

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Pick up each set where you left off at the start of each 3 minutes.