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
.

90 Seconds of Assault Bike

Followed buy

90 Seconds of Rowing

Three Sets of:

5 x Kettlebell Windmills, each side

10 x Kettlebell Swings

5 Burpees

Metcon

Hard Labor (4 Rounds for reps)

Four sets for max reps:

90 Seconds of Rowing (for calories)

Rest 30 seconds

90 Seconds of Assault Bike (for calories)

Rest 30 seconds

90 Seconds of Kettlebell Snatch (24/16 kg)

Rest 30 seconds

90 Seconds of Goblet Squats (24/16 kg)

Rest 30 seconds

90 Seconds of Burpee Pull-Ups

Rest 30 seconds
.

Score each round or one total number