CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

“Overhead Movement Prep

Spend 5-10 minutes on Pre-Run Warm-Up Drills

Metcon

Metcon (Weight)

PERFORMANCE:

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

400 Meter Run

8 Shoulder to Overhead

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.

FITNESS:

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

400 Meter Run

8 L-Seated Dumbbell Strict Presses

Note the load used and reps completed for each set, then total up the load successfully lifted over the course of the eight sets.