CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats

Warm-up (No Measure)

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Tabata Fun! x 3 sets (rest 10 seconds between stations):

Station 1 – Frog Jumps x 20 seconds

Station 2 – Rotational Medicine Ball Throws (left) x 20 seconds

Station 3 – Rotational Medicine Ball Throws (right) x 20 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

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

500 Meter Row or 400 Meter Run

40 Double-Unders

300-Foot Farmer’s Carry (32/24 kg KBs)

20 Kettlebell Swings (32/24 kg)

10 Strict Pull-Ups

Accessory Work

Three sets of:

Dumbbell Bench Press x 10 reps @ 21X1

Rest 45 seconds

Stationary Dips x 10-12 reps @ 2111

Rest 45 seconds

Prone Banded Hamstring Curls x 20 reps

Rest 45 seconds