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
.

Row x 3-5 minutes at an easy to moderate pace

Dumbbell Farmer’s Carry x 100ft

Bodyweight Box Step Up x 10 reps

Burpee x 10 reps

Box Jump x 10 reps

Row x 500m at a moderate to fast pace

Metcon

Lucky 7’s (5 Rounds for time)

Every 7 minutes, for 35 minutes (5 sets) for times:
500 Meter Row
15 Burpee Box Jump-Overs (24″/20″)
15 Dumbbell Box Step-Overs (50/35 lb DBs; 24″/20″)

Please adjust distances/reps as needed to ensure at least 2 minutes of rest between sets.