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 90 seconds
Bear Crawl x 25 feet forwards, 25 feet backwards
Two sets of:
Goblet Hold Dumbbell Cossack Squat x 8 reps (4 per side)
Dive-Bomber Push-Up x 8 reps
Ring Row x 8 reps
Metcon
Metcon (6 Rounds for reps)
Three sets for max reps:
3 Minutes of Assault Bike (or Rowing)
2 Minutes of Alternating Single-Arm Dumbbell Squat Snatches
1 Minute of Dumbbell Goblet Squats
3 Minutes of Rowing (or Assault Bike)
2 Minutes of banded triceps pushdowns
1 Minute of Strict Pull-Ups
Points are awarded by the 6 exercises:3 roundtotal sum of Calories, DB Sq Sn, DB GS, Calories, push-downs, pullups