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)

.

Approximately 50 feet each of:

High Knees

Over-the-fence, forwards

Over-the-fence, backward

Bunny Hops

Suicides remain forward-facing throughout

Run x 400m, nasal breathing only

Two sets, perform set one on left (or weaker) side, then set two on right (or stronger) side:

Single-Dumbbell Front Rack Reverse Lunge x 5

Single-Dumbbell Front Squat x 5

Single-Dumbbell Push-Press x 5

Single-Dumbbell Thruster x 5

Burpee x 5

Metcon

Helton (Time)

3 Rounds for time of:

800m Run

30 Dumbbell Squat Cleans, 50#

30 Burpees
In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009
To learn more about Helton click here
Compare results to October 27, 2021

Accessory Work

tabata side planks