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)

Static Hang x 30-60 seconds

Squat Therapy x 10 reps @ 3111 (toes as close to wall as possible)

Russian Step-Ups x 20 (10 each side)

Static Hang x 30-60 seconds

Air Squats x 10-15

Russian Step-Ups x 20 (10 each side)

Three Sets:

3-Cone Out-and-Backs (10-ft; 15-ft; 20-ft)

Box Jumps x 3-5 reps

Wall Balls x 3-5 reps

*Practice speedy transitions throughout

Rest 30-60 seconds

Metcon

Metcon (Time)

Five rounds for time of:

400 Meter Run

30 Wall Ball Shots (20/14 lbs)

20 Box Jumps (24″/20″ – step-down from top)

10 Strict Pull-Ups