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
.
Run x 800m at conversational pace
Two sets of:
Single-Arm Dumbbell Push Press x 5 reps per side
Dumbbell Waiter’s Carry x 50ft per side
Dumbbell Kang Squat x 5 reps
Metcon
Metcon (AMRAP – Rounds and Reps)
Team Conditioning || Performance & Fitness
In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 20/15 Calories of Assault Bike
Station 2 – 15 Devil’s Presses (50/35 lb DBs)
Station 3 – 300/250 Meter Row
Station 4 – 30 Wall Ball Shots (20/14 lbs)
Station 5 – Rest