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
.
Jog x 800m
Two sets of:
Bodyweight Walking Lunge x 10 reps
Alternating Cossack Squat x 10 reps
Scapular Pull-up x 10 reps
Metcon
By The Fire (No Measure)
Every 2 minutes, for 32 minutes (4 sets):
Station 1 – 400 Meter Run
Station 2 – 30 Wall Ball Shots (20/14 lbs)
Station 3 – 30/20 Calories of Assault Bike
Station 4 – 15 Strict Pull-Ups