CrossFit Odyssey – CrossFit
Joints/Tens (No Measure)
Joints Ten of each:
Pushups,
Back Extensions (supermans),
Situps,
Air Squats,
Pull-ups,
Push Presses and
Overhead Squats
.
Warm-up
2 Rounds
Russian Step-Up x 8/Leg
Perfect Stretch x :45 / Side
Bottoms-Up KB Carry x :30 / Arm
Front Curl Squat x 10 (hold the kettlebell with two hands on the horns)
Practice Round with Workout Weight:
Calories of Assault Bike x 9/7
Box Step-Overs with Goblet Hold x 8
Single-Kettlebell Thrusters x 6
(hold the kettlebell with two hands on the horns)
Burpee Box Jump-Overs x 4
Metcon
Long Conditioning (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″)
Goal < 36:00
Time Cap = 40:00