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)

Banded Clam Shells x 10 reps + 20 seconds iso hold per side

Banded Fire Hydrant x 10 reps + 20 seconds iso hold per side

Banded Cross Under Lunge x 10 reps per side

Three rounds of:

30 Double-Unders or 30 Seconds of Double-Under attempts

5 Donkey Kicks

10 Cossack Squats

Metcon

Metcon (Time)

Four rounds for time of:

400 Meter Run

12 Dumbbell Shoulder to Overhead (50/35 lbs)

12 Toes to Bar

400 Meter Run

12 Dumbbell Devil’s Presses (50/35 lbs)