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)

Three Sets of:

1 Round of the Following Dumbbell Complex

Rest 45-60 seconds

Dumbbell Complex (start in plank) =

– Right Arm Row

– Push-Up

– Left Arm Row

– Push-Up

– Jump to standing

– Dumbbell Clean

– Front Squat x 2 reps

– Push Press x 2 reps

Metcon

Keep it Steady (Time)

Three rounds for time of:

800 Meter Run

10 Overhead Squats (155/105 lbs)

15 Burpees Over the Barbell

20 Toes to Bar
FITNESS:

Three rounds for time of:

800 Meter Run

20 Goblet Squats

20 Burpees

20 V-Ups or Hanging Knee Raises

Compare results to January 18, 2021