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

Weightlifting

Warm-up (No Measure)

Alex’s Choice!

Back Squat (1X4, 1X3, 1X2, 1X1, 2X8)

Every 3 minutes, for 12 minutes (4 sets):

Back Squat

*Set 1 – 4 reps @ 70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 2 reps @ 80-85%

*Set 4 – 1 rep @ 90%

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

Back Squat x 8 reps @ 75%

Metcon

Metcon (2 Rounds for time)

Two sets for times of:

40 Alternating Dumbbell Snatches (35/20 lbs)

30 Chin-over-the-Bar Pull-Ups

20 Alternating Single Arm Devils Press (35/20 lbs)

10 Toes-to-Bar

5 Wall Walks

Rest 5 minutes