CrossFit Odyssey – CrossFit

Warm-up

Warm-up (No Measure)

Banded Scarecrow x 30-60 seconds per position

Wall Slides x 5 @ 3131

Scapular Push-Ups x 10-15 reps

Every 90 seconds for 9 minutes (2 sets):

Station 1 – Kettlebell Windmills x 5-10 reps each arm

Station 2 – Pec Stick (or Medicine Ball Activation) x 60 seconds

Station 3 – Single-Arm Kettlebell Thrusters x 10 per side

Strength/Skill

Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Landmine Press (Left) x 8-10 reps @ 21X1

Station 2 – Landmine Press (Right) x 8-10 reps @ 21X1

Station 3 – Banded Overhead Triceps Extensions x 30 reps @ 1010

Station 4 – Farmer’s Carry x 100 Feet (heavy!)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

3 Weighted Pull-Ups (35/25 lb DB)

6 Push-Ups on Dumbbells

9 Dumbbell Squats