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TUESDAY, 5/10/22

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-up (No Measure)



Medball Squat Warm-uP

T-Spine Opener x 1 minute

Frog Rocks x 1 minute

Reverse Lunge with Medball Bear Hug x 10 (5 per side)

Cossack Squat with Medball Front Rack x 10 (5 per side)

Tempo Front Squat with Medball Front Rack x 5 @ 32X1 tempo

Two sets of:

Run 200m

Ski or Row 200m

Burpee x 3

Broad Jump x 3


Metcon (Time)

Two rounds for time of:

400 Meter Run

500 Meter Ski Erg or Row

400 Meter Run

25 Burpee Broad Jumps (3′ minimum)

400 Meter Run

40 Wall Ball Shots (14/10 lbs)

400 Meter Run

500 Meter Row or Ski Erg

Time Cap = 40:00 – please adjust distances accordingly.

Accessory Work

Three sets of:

Banded Face Pulls x 15 reps

Rest 30 seconds

Side Plank Hold x 30 seconds per side

Rest 30 seconds

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