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)
.
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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
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