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 Rowing Warm-Up”

Arms-only rowing x 10 reps

Hips-only rowing x 10 reps

Legs-only rowing x 10 reps

right into…

Row x 30 seconds at 20 strokes per minute

Row x 30 seconds at 22 strokes per minute

Row x 30 seconds at 24 strokes per minute

Row x 30 seconds at 26 strokes per minute

Two sets of:

Kip Swing on Rings or Pull-Up Bar x 10 reps

Kang Squat with MedBall x 10 reps

Wall Ball Shot x 5 reps

Metcon

Metcon (Time)

For time, partitioned any way:

50 Strict Pull-Ups

100/80 Calories of Rowing

100 Wall Ball Shots