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 Running Warm-Up”

Approximately 50 feet each of:

High Knees

Over-the-fence, forwards

Over-the-fence, backwards

Bunny Hops

Suicides, remain forward facing throughout

Run x 200m

Two sets of:

Box Step-Up x 10 reps

Hand Plank Shoulder Taps x 20 reps

Row x 30 seconds

Metcon

Metcon (Time)

Four rounds for time of:

Row 500 Meters

Run 400 Meters

20/15 Calories of Assault Bike

10 Dumbbell Box Step-Overs (50/35 lb DBs to 24″/20″)