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)

Band Assisted Pec Stretch x 45 seconds per side

Band Assisted Tricep Stretch 45 seconds per side

StrongFit Shoulder Opener

Bicep Curls x 5 reps

Bicep Curls with nuetral grip x 5 reps

Overhead Lateral Raise x 5 reps

Overhead Nuetral Grip Raise x 5 reps

Prone Cuban Press for Ring Muscle-Ups

Strength/Skill

Muscle-ups (4×3)

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

Ring Muscle-Ups x 1-3 reps

OR

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

Ring Dips x 1-5 reps

Overhead Squat (4×2)

Overhead Squat Progressions

Every 2 minutes, for 8 minutes, complete (4 sets):

Overhead Squat x 2 reps (no tempo)

Metcon

Metcon (Time)

Row 1000 Meters

50 Wall Ball Shots (20/10 lbs)

25 Box Jump/Step-Up & Step-Down (24/20″)

When the running clock reaches 12:00…

For time:

Run 1600 Meters