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 3-5 minutes at an easy to moderate pace

Dumbbell Farmer’s Carry x 100ft

Bodyweight Box Step Up x 10 reps

Burpee x 10 reps

Box Jump x 10 reps

Row x 500m at a moderate to fast pace

Metcon

Metcon (Time)

Four rounds for time:

40/30 Calories of Assault Bike or Bike Erg

30 Box Step-Overs with Goblet Hold (24/16 kg)

20 Single-Kettlebell Thrusters (24/16 kg)

(hold the kettlebell with two hands on the horns)

10 Burpee Box Jump-Overs (24″/20″)

Time Cap = 40 minutes