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)

.

One set of:

Run x 400 Meters

Burpee x 10

Broad Jump x 5

Two sets of:

Plank to Push-up Transitions x 10

Active Bottom of Dip Hold x 15 seconds

Nose-to-Wall Handstand Hold x 20 seconds

Metcon

Metcon (4 Rounds for time)

Every 9 minutes, for 36 minutes (4 sets) for times:

800 Meter Run

12 Burpee Broad Jumps (4’/3′)

6 Ring Muscle-Ups or 12 Ring Dips or Stationary Dips

3 Wall Walks

Athletes should be getting at least 2 minutes of rest between sets, so please adjust the distance or repetitions to ensure the intended stimulus of this session.

Accessory Work

Tabata Jump Rope