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)

Glute Activation Prep (20 seconds on the rig/10 seconds off)

One set of:

20 Calorie Assault Bike

100-Foot Pec-Activated Med-Ball Walk

20 Calorie Assault Bike

Metcon

Metcon (5 Rounds for time)

Every 5 minutes, for 25 minutes (5 sets) for times:

400 Meter Run

12 Strict Pull-Ups

24 Push-Ups

Please note times for each of the six sets.

Accessory Work

Every 90 seconds, for 12 minutes (2 sets of each):

Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)

Station 2 – 60 seconds of Side-Plank Hold (Left Side)

Station 3 – 60 seconds of Band Pull-Aparts

Station 4 – 60 seconds of Side-Plank Hold (Right Side)