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)

Squat Therapy x 10 reps @ 3111 (toes as close to wall as possible)

Russian Step-Ups x 20 (10 each side)

Banded Deadlifts x 20

Russian Step-Ups x 20 (10 each side)

Strength/Skill

Three Sets:

3-Cone Out-and-Backs (10-ft; 15-ft; 20-ft)

Box Jumps x 3-5 reps

Deadlifts x 3-5 reps (build in weight over the 3 sets)

Wall Balls x 3-5 reps

*Practice speedy transitions throughout

Rest 30-60 seconds

Metcon

Kelly Brown (Time)

5 Rounds for time of:

Row 440 m

10 box jumps

10 deadlifts

10 wall-ball shots

♀ 20-lb. ball to 9 ft., 185-lb. DL, 24-in. box

♂ 30-lb. ball to 10 ft., 275-lb. DL, 30-in. box
In honor of CrossFit Kids Seminar Staff Flowmaster Kelly Brown, 44, who passed away after a courageous five-year battle with ovarian cancer. Sept. 15, 2020
To learn more about Kelly Brown click here
Kelly Brown was a friend and OG CrossFitter in San Diego. An incredible mother, physical therapist, educator and gym owner, she was a force that improved the lives of everyone around her. Kelly passed in September 2020 after fighting an incredibly courageous five-year battle with ovarian cancer. She is survived by her husband, John, and their two beautiful children. She will be sorely missed by all who had the privilege of knowing her.

FITNESS:

Five rounds for time of:

440 Meter Row

20 Wall Ball Shots

15 Kettlebell Swings

10 Box Step-Overs with Kettlebell