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)

Banded Scarecrow x 2-3 minutes depending on how tight you feel

T-Spine Hold on Foam Roller x 60 seconds

Two sets of:

Rotational Med Ball Throws x 10 reps (right side)

Rotational Med Ball Throws x 10 reps (left side)

Rotational Kneeling Med Ball Throws x 10 reps (right side; 2:41 in video)

Rotational Kneeling Med Ball Throws x 10 reps (left side)

Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)

Rest as needed

Metcon

Metcon (Time)

For time:

Run 600 Meters

Ring-Dips x 7/5 reps or Muscle-Ups x 7-10 reps

Run 400 Meters

Ring-Dips x 3/1 reps or Muscle-Ups x 5 reps

THEN:

Complete as many rounds and reps possible in 25 Minutes of:

35/20 Calories of Assault Bike

10 Chest-to-Bar Pull-Ups or chin over

30 Air Squats

10 Chest-to-Bar Pull-Ups or chin over

1000 Meter Row