CrossFit Odyssey – CrossFit

Warm-up

Warm-up (No Measure)

45 seconds each leg hamstring stretch

45 seconds each leg perfect stretch

45 seconds each side Iron Cross stretch

Strength/Skill

Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Goblet Squat x 10 reps @ 30X1

Station 2 – Face Down Med-Ball Hamstring Curls x 6-8 reps @ 2111

Station 3 – Single-Arm KB/DB Row (Left) x 8-10 reps @ 2111

Station 4 – Single-Arm KB/DB Row (Right) x 8-10 reps @ 211

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

3 Strict Pull-Ups or bar rows on chairs etc

6 Strict Handstand Push-Ups or L-Seated DB/kb Presses (6 each arm)

9 Burpees (make sure you jump!)
*If you don’t have ANY way to do pullups, sub pushups