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)

Prone PVC Pipe Pass Thrus x 10 reps

Twisted Cross Pec Stretch x 45 seconds per side

Two sets of:

Banded Chest Pull

Bench Prone Upper Back Muscle Recruitment x 10 reps

Weightlifting

Split Jerk (10 X 2)

Every 90 seconds, for 15 minutes (10 sets):

Split Jerk x 2 reps @ 70-75%

Metcon

Metcon (No Measure)

Every minute on the minute for 32 minutes:

Station 1: 10-12/7-10 Calorie Assault Bike

Station 2: 6 Burpee Box Jump/Step Overs (24/20″)

Station 3: 10-12/7-10 Calorie Row

Station 4: 6 Hang Squat Snatches (85/55 lbs)