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)

Dynamic run warm up

– high knees

– butt kickers

– leg kicks

– grapevine both directions

10 Leg Swings front to back each leg

10 Leg Swings side to side each leg

Activate glutes

Thoracic Spine Stretch on bench or wallball

Metcon

Metcon (4 Rounds for time)

Every 10 minutes, for 40 minutes (4 sets) for times:

40/30 Calories of Assault Bike

800 Meter Run

50 Double-Unders

Modify the workout appropriately such that you get between 2-3 minutes of rest between sets. The intent is smooth pacing and four sets that are very similar in time. If you are running over the 8-minute mark, scale back accordingly.

CORONA STYLE – If you don’t have a rower or bike at home you can do 20-40 burpees. Again, do a number that you can accomplish and still have about 2 minutes rest each round.