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)

.

Two sets with a barbell or kettlebell:

Barbell Good Morning x 10

Behind the Neck Push Press x 10

right into…

Snatch Grip Overhead Reverse Lunge x 10

Two sets of:

Run in Place Drill x 20 seconds

Forward Run Drill x 30-50 foot

Double-Under practice or Double-Unders x 20-30 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 30 minutes of:

50 Double-Unders

400 Meter Run

30 Wall Ball Shots (20/14 lbs)

20 Push-Ups

10 Strict Pull-Ups
FITNESS:

Complete as many rounds and reps as possible in 30 minutes of:

20/15 Calories of Assault Bike

400 Meter Run

30 Wall Ball Shots

20 Push-Ups

10 Strict Pull-Ups

Accessory Work

Three sets of:

15 Supinated Grip Band Pull Aparts

25 Reverse Snow Angels