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

Wall Slides x 5-10 sloooooow reps

Calf Stretch x 60-90 seconds per side

Take 10-12 minutes to work on handstand and pistol drills or progressions.

Strength/Skill

Air Squats x 15

100 Meter Warm-Up Run

Bear Crawl (Robotic Dog-like) x 20 steps forward

Bear Crawl (Robotic Dog-like) x 20 steps backward

100 Meter Warm-Up Run

Air Squats x 15

Metcon

Metcon (4 Rounds for time)

PERFORMANCE:

Every 8 minutes, for 32 minutes (4 sets) for times:

400 Meter Run

12 Strict Handstand Push-Ups or L-Seated DB Presses

20/15 Calories of Assault Bike

20 Alternating Pistols OR Alternating Cossack Squats with Kettlebell Goblet Hold