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

Bottom of Squat Goblet Hold x 30 seconds

Dumbbell Side Bend x 15 reps per side

Dumbbell Suitcase Carry x 50ft per side

Dumbbell Waiter’s Carry x 50ft per side

Two sets of:

Single Arm Dumbbell Deadlift x 10 reps per side (rep starts and finishes with dumbbell between the feet)

Single Arm Dumbbell Thruster x 5 reps per side

Down-Up x 5

Metcon

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells
FITNESS | 20.2-ish

Complete as many rounds and reps as possible in 20 minutes of:

4 Dumbbell Thrusters 50/35 55+ 35/20

12 V-Ups

12/9 Calories of Assault Bike