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
.

Start with tabata abs!

20s on/10s off:

V-ups

straight leg sit ups

mason twists

hollow holds

side planks (r)

side planks (L)

bicycles

mountain climbers

Two 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

Saturday Sweat (3 Rounds for reps)

PERFORMANCE:
Three sets for max reps of:
60 seconds of Wall Ball Shots (20/14 lbs)
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Dumbbell Box Step-Overs (50/35 lbs; 20″” box)
60 seconds of Strict Handstand Push-Ups
60 seconds of Rowing (for Calories)
Rest 3 minutes

FITNESS:
Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Kettlebell Swings
60 seconds of Dumbbell Box Step-Overs
60 seconds of Dumbbell Push Press
60 seconds of Rowing (for Calories)
Rest 3 minutes