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