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
.

Two sets of: 


Row x 250 meters

Kettlebell Sumo Deadlift x 10 reps

Kettlebell Suitcase Deadlift x 10 reps per side

Two sets of: 


Wall Ball Kang Squat x 10 reps


Dive-Bomber Push-up x 10 reps 


Wall Ball Walking Lunge x 10 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 – 300/250 Meter Row

Station 2 – 30 Wall Ball Shots

Station 3 – 20 Dumbbell Push Press

Station 4 – 25/15 Calories of Assault Bike

Station 5 – Rest