CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Static Hang x 60 seconds (accumulate if needed)

Y’s, T’s & W’s x 5 reps each

Burgener Warm-Up

Strength/Skill

Tabata (20 seconds work/10 seconds rest)

Plank Shoulder Taps x 2 sets

Mountain Climbers x 2 sets

Hollow Hold x 2 sets

Push-Ups x 2 sets

Squats x 2 sets

Metcon

Metcon (Time)

PERFORMANCE:

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

10 Dumbbell Box Step-Overs

15 Burpees

20 V-Ups or Hanging Leg Raises