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)

Overhead Movement Prep

2 sets:

Burgener Warm-Up with a PVC PipE

Strength/Skill

Four sets of:

Dumbbell Z-Press x 8-10 reps @ 2111

Rest 60 seconds

Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

Rest 60 seconds

Metcon

Metcon (Time)

PERFORMANCE:

Four rounds for time of:

200 Meter Run

15 Push-Ups

200 Meter Run

15 Push Presses (95/65 lbs)

FITNESS:

Four rounds for time of:

200 Meter Run

15 Push-Ups

200 Meter Run

15 Dumbbell or Sandbag Push Presses