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)

Band Distracted Ankle Mobility x 60 seconds per side

Band Distracted Hip Flexor Stretch x 60 seconds per side

Four Sets each side:

Glute Activation Warm-Up x 20 seconds on the rack/10 seconds off the rack

Run 400 Meters @ easy pace

Two sets of:

10 Air Squats

10 Ring Rows

20 Mountain Climbers

Metcon

CHOOSE ONE:

Metcon (AMRAP – Reps)

Complete as many reps as possible in 10 minutes of:

30 Seconds of Wall Ball Shots (Partner A)

30 Seconds of Wall Ball Shots (Partner B)

If you don’t have a partner, you’ll simply work for 30 seconds, then rest for 30 seconds, for 10 sets.

Metcon (Time)

In teams of two, with only one partner working at a time, complete 3 rounds each for time of:

50 Wall Ball Shots (20/14 lbs)

Strength/Skill

Three sets of:

Bulgarian Split Squats x 8 reps each leg @ 3111

Rest while partner works

Single-Arm Dumbbell Row x 8 reps each arm @ 2111

Rest while partner works