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)

Overhead Movement Prep

Two Sets:

Kettlebell Halos x 6

Straddle Pulses x 15.10.5

Plank Shoulder Taps x 20-30

Four Sets (alternate sides to complete 2 sets on each):

Kettlebell Windmill x 5

Bottom’s Up Kettlebell Carry x 40 yards

Strength/Skill

Three sets of:

Dumbbell Shoulder Press x 8 reps @ 2111

Rest 45 seconds

Supine Ring Rows x 8-10 reps @ 2111

Rest 45 seconds

Band-Resisted Face Pulls x 12-15 reps @ 2111

Rest 45 seconds

Strict Toes to Bar x 6-8 reps @ 2110

Rest 45 seconds

Metcon

Metcon (Time)

PERFORMANCE:

Five rounds for time of:

10 Strict Handstand Push-Ups

20 Push-Ups

40 Double-Unders

FITNESS:

Five rounds for time of:

10 Strict Handstand Push-Ups or Heavy L-Seated DB Presses

20 Push-Ups

200 Meter Run (or 15/10 Calories of Assault Bike)