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)

“General Running Warm-up”

Approximately 50 feet each of:

High Knees

Over-the-fence, forwards

Over-the-fence, backward

Bunny Hops

Suicides remain forward-facing throughout

Three sets of:

Broad Jump x 4 reps

Scapular Pull-up or Kip Swing x 8 reps

Kettlebell or Barbell Romanian Deadlift x 12 reps

Metcon

Metcon (4 Rounds for time)

PERFORMANCE:

Every 8 minutes, for 32 minutes (4 sets) for times:

800 Meter Run

20 Pull-Ups

10 Power Cleans (175/125 lbs)
FITNESS:

Every 8 minutes, for 32 minutes (4 sets) for times:

800 Meter Run

12 Strict Pull-Ups

36 Kettlebell Swings

Accessory Work

Three sets of:

8 Right Leg Bulgarian Split Squats

Rest 15 seconds

8 Left Leg Bulgarian Split Squats

Rest 90 seconds