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
.

Two sets of:

Row x 60 seconds

Assault Bike x 60 seconds

Two sets of:

Deadbug x 30 seconds

Bodyweight Walking Lunge x 20 steps

Metcon

Metcon (20 Rounds for calories)

Every 2 minutes, for 40 minutes (5 sets) for max calories:

Station 1 – 90 seconds of Assault Bike (for calories)

Station 2 – 20 Front-Racked Kettlebell Walking Lunges (24/16 kg)

Station 3 – 90 seconds of Rowing (for calories)

Station 4 – 60 Double-Unders or 90 Single-Unders