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)

Lunge Matrix x 3 steps to each position

Three sets of:

Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115

Med Ball Rotating Slams (Right) x 10 Reps

Rest as needed

Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115

Med Ball Rotating Slams (Left) x 10 Reps

Rest as needed

Metcon

Metcon (No Measure)

Every 90 seconds, for 30 minutes (5 sets) of:

Station 1 – 20/15 Calories of Rowing

Station 2 – 5 Burpee Box Jump-Overs + 8 Strict Pull-Ups

Station 3 – 20 Wall Ball Shots (20/14 lbs)

Station 4 – 5 Burpee Box Jump-Overs + 10 Walking Lunges with KB Farmer’s Carry (32/24 kg)