CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats

Warm-up (No Measure)

Two sets of:

Supinated Grip, Passive Hang on Pull-up Bar x 30 seconds

Scapular Push-up from Hands or Elbows x 10

Plank x 30 seconds

Two sets of:

Dive-Bomber Push-Up x 10 reps

Cossack Squat x 10 reps

Two sets of:

Kip Swing x 10 reps

Squat with Wallball Hold x 10

Metcon

INVICTUS Baseline Interval Test (6 Rounds for time)

Every 5 minutes, for 30 minutes (6 sets) for times:

10 Strict Pull-Ups

15 Toes to Bar

20 Push-Ups

25 Wall Ball Shots (20/14 lbs to 10′)
*Compare your results to March 28, 2022.

Accessory Work

Three sets of:

Single-Leg Glute Bridge x 15 reps @ 2011

Rest as needed

If you need assistance on the GHR then try this out:

youtube.com/watch?v=S5LlTgxfmaA&index=13&