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
.

Three sets of:

2 Minute Machine Warm Up

10-15 Dumbbell Hammer Curl + Overhead Press

30 Second Overhead Dumbell Carry

50 Foot Walking Lunge

30 Second Squat Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

Saturday Partner Conditioning Session

In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:

20/15 Calories of Assault Bike

15 Ring Dips

30 Single-Arm Dumbbell Snatches (50/35 lbs)

60 Air Squats

15 Ring Dips

30 Single-Arm Dumbbell Snatches (50/35 lbs)

20/15 Calories of Assault Bike