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)

Elephant Marching x 20 steps (slow – hold each step a few seconds)

(focus on what the area you just mobilized is doing)

Two Sets:

“W” Hold x 20-30 seconds

Alternating Plank to Pike Toe Touches x 20-30 seconds

Two Sets:

Ground to Sky Touches x 8-10

Tuck Jumps x 3-5

Metcon

Metcon (Time)

For time:

1500 Meter Row

100 Air Squats

50 Alternating Dumbbell Snatches (50/35 lbs)

1200 Meter Run

1000 Meter Row

60 Air Squats

30 Alternating Dumbbell Snatches (50/35 lbs)

800 Meter Run

500 Meter Row

40 Air Squats

20 Alternating Dumbbell Snatches (50/35 lbs)

400 Meter Run