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
200 Meter Nasal-Breathing Jog
Bike x 30 Seconds @ light pace
Bike x 20 Seconds @ medium pace
Bike x 10 Seconds @ fast pace
Conditioning Prep
200 Meter Run @ workout pace
30 Double-Under’s or customization
10-20 Calorie Assault/Echo Bike
Metcon
Metcon (3 Rounds for time)
Full Effort (Performance)
Every 12 minutes, for 36 minutes (3 sets) for times:
800 Meter Run
60 Double-Unders
40/30 Calories of Assault Bike
Fitness:
Every 12 minutes, for 36 minutes (3 sets) for times:
4 00 Meter Run
75- 100 Single-Unders
40/30 Calories of Assault Bike
Goal Times: 7-10 minutes per set