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)

Three rounds of:

10-15 Single Leg Hip Bridges (each leg)

100 Foot Farmer Carry

10 Double Kettlebell Deadlifts

Weightlifting

Deadlift (5 X 3)

Five sets of:

3 Deadlifts @ 75%

Rest 2 minutes

*Do not touch and go.

Metcon

Metcon (Time)

Four rounds for time of:

21 Deadlifts

15 Toes to Bar

9 Shoulder to Overhead
115-95/85-55 lbs