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:
Row x 200m
Single-Arm Kettlebell Front Rack Carry x 100ft per side
Two sets of:
Kip Swing x 10 reps
Dive-Bomber Push-Up x 8 reps
Kettlebell Swing x 6 reps
Metcon
Five Miles Out (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 30 minutes of:
500/400 Meter Row
40 Alternating Reverse Lunges with Kettlebell
30 Kettlebell Swings
20 Push-Ups
10 Toes to Bar or Knees to Elbows