WOD

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. “General Running Warm-Up” Approximately 50 feet each of: High Knees Over-the-fence, forwards Over-the-fence, backwards Bunny Hops Suicides, remain forward-facing throughout

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. “Banded Pushing Warm-up” Pallof hold x 30 seconds per side Banded Press x 10 reps high, 10 reps chest level,

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. Two sets of: Run x 200m Ring Rows x 10 reps Two sets of: Dive-bomber push-up x 5 reps Hang

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. Two sets of: 
 Row x 250 meters Kettlebell Sumo Deadlift x 10 reps Kettlebell Suitcase Deadlift x 10 reps

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. Row x 500m at an easy to moderate pace Two sets of: Dumbbell Suitcase Carry x 50ft per arm Dumbbell

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. Two sets of: 
 Row x 250 meters Kettlebell Sumo Deadlift x 10 reps Kettlebell Suitcase Deadlift x 10 reps

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. 200 Meter Jog Tableturns x 3 rotations per side 200 Meter Jog Single Arm Hang from Pull-Up Bar x 15

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. Two sets of: Assault Bike x 90 seconds at moderate pace Supinated-Grip Hang on Pull-up Bar x 30 seconds Dumbbell

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. Squat Activation: Two rounds of: 10 Banded Good Mornings 10 Single Leg Hip Bridges (each side) 10 Monster Walk Steps

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. Two sets of: 
 Single Unders x 30 reps Kettlebell Sumo Deadlift x 10 reps Kettlebell Suitcase Deadlift x 10