CrossFit Odyssey – CrossFit
Warm-up
Joints/Tens (No Measure)
Joints
Ten of each:
pushups, Back Extensions (supermans), situps, air squats, pull-ups, CORONA – SUB LUNGES, BURPEES
Warm-up (No Measure)
Two sets of:
Couch Strretch x 60-90 seconds per side
Wrist Stretch x 8-10 pulses
KB Tricep Stretch x 30 seconds per side
Three sets of:
Run 200 Meters
Goblet Squats x 10 reps
Hollow Rocks x 15 reps
Strength/Skill
Every 2 minutes, for 16 minutes (4 sets) of:
Station 1 – Dumbbell Shoulder Press x 8 reps each arm
Station 2 – Dumbbell Floor Press x 8 reps each arm
Metcon
Metcon (Time)
Five rounds for time of:
40 Double-Unders or 80 lateral jumps over broomstick
10 DB Push Presses each arm (heavy)
10 Toes to Bar or v-ups
Accessory Work
One set of:
100 Hollow Body Bounces
Rest 30 seconds
30 Straight Body Ceiling-reaching Crunches @ 1010
Rest 30 seconds
30 Tuck Rock to Tuck Sit
Rest 30 seconds
30 Limbo Twists (each side, 60 total) @ 2110