CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


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


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 (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