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 set of:
Run x 200m
Dip Support Hold x 15 seconds
Dip Receiving Hold x 15 seconds
Two sets of:
Kettlebell Suitcase Carry x 50ft per arm
Kettlebell Sumo Deadlift x 15 reps
Metcon
Alliance (AMRAP – Rounds and Reps)
In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:
20/15 Calories of Assault Bike or Rowing
15 Ring Dips
30 Alternating Dumbbell Snatches (50/35 lbs)
60 Double Unders
15 Ring Dips
30 Russian Kettlebell Swings (32/24 kg)
20/15 Calories of Assault Bike or Rowing