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)

Activate glutes

Open thoracic spine

Leg swings

RUN – 100-200-400-200-100 – 30 seconds rest between runs

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 30 minutes of:

400 Meter Run

30 Russian Kettlebell Swings (32/24 kg)

20/15 Calories of Assault Bike (or Rowing, Ski or Bike Erg)

10 Burpee Box Jump-Overs (24″/20″)

Challenge…perform at least the first 10 minutes of this workout using only nasal breathing. Inhale and exhale through your nose, and if you find that you’re unable to do so, slow things down until you can regain your nasal breathing pattern. After the 10-minute mark, if you’d like to take off the regulator of nasal breathing, go for it…but at least in the early rounds you’ll learn a little bit about your pacing and which movements will require the most focus to push through as you increase your intensity.