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 of:

30-45 Second Plank Hold from Push-Ups Position

20 Alternating Lateral Shoulder Taps

3-4 Turkish Get Ups Each Arm

Metcon

Metcon (5 Rounds for time)

Every 7 minutes, for 35 minutes (5 sets) for times:

400 Meter Run

12 Chest-to-Bar Pull-Ups

12 Dumbbell Box Step-Overs (55/35 lbs; 24″/20″)

400 Meter Run
FITNESS:

Every 7 minutes, for 35 minutes (5 sets) for times:

400 Meter Run

8 Strict Pull-Ups

12 Dumbbell Box Step-Overs

400 Meter Run