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