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)

Christmas EVE! Warm up the movements below quickly!

Metcon (Time)

12 days of Christmas:

Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.

Ex. On the 1st day of Xmas, my coaches gave to me, one Sumo Deadlift High Pull; on the 2nd day of Xmas my coaches gave to me, 2 Thrusters and 1 SDHP; on the 3rd day of Xmas, my coaches gave to me, 3 Push Press, 2 Thrusters, and 1 SDHP; etc. 1.Sumo Deadlift High Pull (75#/55#)

2.Thrusters (75#/55#)

3.Push Press (75#/55#)

4.Power Cleans (75#/55#)

5.Deadlifts (75#/55#)

6.Kettlebell Swings (53#/35#)

7.Pull-ups

8.Knees-to-Elbows

9.Box Jumps (24″/20″)

10.Double Unders

11.Overhead Walking Lunge Steps (Dumbbell 40#/25# or 45#/25# Plate)

12.Burpees