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)

Couch Stretch x 60-90 seconds per side

Strength/Skill

Every 90 seconds for 12 minutes (2 sets):

Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold

Station 2 – 30 seconds per side of Paloff Hold Alternating Reverse Lunges

Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)

Station 4 – 30-60 seconds of Jumping (Broad Jumps, Single-Leg Jumps, Kneeling Jumps, etc.)

Metcon

Metcon (8 Rounds for reps)

Every 2 minutes, for 32 minutes (4 sets) for max reps of:

Station 1 – 20/15 Calories of Assault Bike + Max Reps Alternating Pistols OR Alternating Cossack Squats

Station 2 – 400 Meter Run

Station 3 – 50 Double-Unders + Max Reps Toes to Bar OR 40 Jumping Lunges + Max Reps V-Ups

Station 4 – 15 Strict Pull-Ups