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

Two sets of:

Bodyweight Walking Lunge x 20 steps

Air Squat x 10 reps

Metcon

Metcon (Time)

PERFORMANCE:

In teams of two, alternating complete rounds, complete six (6) rounds each for time of:

15/10 Calories of Assault Bike

12 Alternating Pistols

9 Ring Dips

6 Push Presses (155/105 lbs)

3 Hang Squat Cleans (155/105 lbs)

FITNESS:

In teams of two, alternating complete rounds, complete six (6) rounds each for time of:

15/10 Calories of Assault Bike

12 Alternating Cossack Squats with Kettlebell Goblet Hold

9 Goblet Squats

6 Single-Arm Kettlebell Push Presses (each arm)

6 Ring Dips