CrossFit Odyssey – CrossFit

General Warm-Up

500m Row OR 1k Bike

Then

Two Rounds of:

Perfect Stretch x :45 / Side

Inchworm to Push-Up x 6

Russian Step-Ups to Box x 6 / Leg

10 Air Squat + 10 Jump Squat

Tempo Push-Ups to Box x 5 @ 31X0

Team Conditioning

Station Rotation (Checkmark)

Full Effort (Performance)

3 Sets (Every 2 Minutes) for 30 minutes:

Station 1 – 15 Clusters (Squat Clean + Thruster) 75/55

Station 2 – 10 Dumbbell Renegade Rows

(Push-Up, Row Left, Push-Up, Row Right = 1 rep)

Station 3 – 24/16 Calories of Assault Bike

Station 4 – 20 Box Jump-Overs (24″/20″)

Station 5 – 50 Flutter Kicks

Full Victory

3 Sets (Every 2 Minutes) for 30 minutes:

Station 1 – 12 Clusters (Squat Clean + Thruster) 75/55

Station 2 – 8 Dumbbell Renegade Rows

(Push-Up, Row Left, Push-Up, Row Right = 1 rep)

Station 3 – 20/15 Calories of Assault Bike

Station 4 – 15 Box Jump-Overs (24″/20″)

Station 5 – 50 Flutter Kicks