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)

Grab a partner and do the partner t-spine stretch

Prone PVC Pipe Pass Thrus x 10 reps

Twisted Cross Pec Stretch x 45 seconds per side

Two sets of:

Banded Chest Pull

Hollow Body/Superman Swings x 5 reps

Gymnastic Skills and Drills

Two sets of:

Baby Butterfly Pull-Ups x 8-10 reps

15 Arch Under Bar Jump to Support

OR

15 Jumping Chest-to-Bar Pull-Ups

Strength/Skill

Overhead Squat (6 X 1)

Overhead Squat Progressions

Every 2 minutes, for 12 minutes, complete (6 sets):

Overhead Squat x 1 rep @ 3111

Metcon

Metcon (Time)

Row 1000 Meters

Deadlift x 30 reps (225-185/155-135)

Toes-to-Bar x 30 reps

Rest 2 minutes, and then …

For time:

Run 600 Meters

Wall Ball Shots x 50 reps

Run 600 Meters