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)

.

Two sets of (nasal breathing only)

400 Meter Run

20 Second Hang from Pull-Up Bar

Empty Barbell Front Squats x 10 reps

Empty Barbell Press x 5 reps

Weightlifting

Front Squat (6X2)

Six sets of:

Front Squat x 2 reps @ 75%

Rest 90-120 seconds

Push Press (3 X 5-7)

Three sets of:

Push Press x 5-7 reps

Rest as needed

Metcon

Metcon (Time)

*Moderate to heavy”

“Complete 21-15-9-3 reps for time of:

Wall Ball Shots (20/10 lbs to 9′ target)

Chin-over-the-Bar Pull-Ups

*Complete 30 Double Unders after each set of Pull-Ups*

Please sub single-unders if you don’t have double-unders OR reduce the reps in half if your double-unders will take longer than 60 seconds.