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
SUB Lunges and burpees for Barbell work

Warm-up (No Measure)

FITNESS:

Three sets of:

Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115

Jumping Squats x 10 Reps

Rest as needed

Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115

Jumping squats x 10 Reps

Rest as needed

Strength/Skill

Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – DB Good Mornings x 8 reps @ 4011

Station 2 – DB Straight Leg Sky-Reaching Situps x 12-15 reps

Station 3 – Single-Arm Dumbbell Row x 8 reps each @ 2111

Station 4 – DB Glute Bridges x 30 reps @ 10X0

Metcon

Metcon (Time)

CrossFit Open 19.3 Corona Style

200ft Overhead Dumbbell Lunge

50 DB Clean and Jerks 50/35

50 Pushups

200 ft handstand walk OR Bear Crawl