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)

.

Static Hang x 60 seconds

Wall Slides x 60 seconds

Handstand Hold x 60 seconds

Two Rounds (ramp up intensity throughout):

5 calorie AB

5 Wall Climbs

5-Line Shuttle Run

Metcon

Metcon (Weight)

Every 4 minutes, for 32 minutes (8 sets) for total load:

400 Meter Run

8 Shoulder to Overhead OR

L-Seated DB Presses

The barbell should be taken from the ground. Note the load used and reps completed for each set, then total up the load successfully lifted over the course of the eight sets.