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

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 (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 35 minutes of:

400 Meter Run

30/20 Calories of Assault Bike or Rowing

20 Front-Racked Kettlebell Walking Lunges (24/16 kg)

20 Toes to Bar OR 10 Strict Hanging Leg Raises

Challenge…perform the running and cycling/rowing portions 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. Breathe however enables you to move through quickly on the lunges and toes to bar, but once you start running again, work to resume nasal breathing as quickly as possible.