CrossFit Odyssey – CrossFit

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Meeting ID: 621 002 4813

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:

25/18 Calorie Assault Bike

300 Meter Ski Erg or Row

Rest 60 seconds

300 Meter Ski Erg or Row

25/18 Calorie Assault Bike

Rest 3 minutes

Challenge…breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:

20/15 Calories of Assault Bike or Rowing

15 Ring Dips or Stationary Dips

30 Alternating Dumbbell Snatches

60 Double Unders

15 Ring Dips or Stationary Dips

30 Russian Kettlebell Swings

20/15 Calories of Assault Bike or Rowing

35-54: 50/35 lbs; 32/24 kg

55+: 35/20 lbs; 24/12 kg

Accessory Work

Three sets of:

Dumbbell Bench Press x 8-10 reps @ 3011

Rest 60 seconds

Strict Pull-Ups x 6-10 reps

Rest 60 seconds