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
.

Row x 20 calories

Assault Bike x 20 calories

Two sets of:

Dumbbell Kang Squat x 10 reps

Single Dumbbell Push Press x 5 reps per side

Single Dumbbell Thruster x 5 reps per side

Metcon

Into It (Time)

In teams of two, complete the following for time:
P1 – 50 Calories of Assault Bike
P2 – 50 Calories of Rowing
P1 – 50 Calories of Rowing
P2 – 50 Calories of Assault Bike
P1 & P2 – 40 Synchronized Dumbbell Thrusters (35/25 lbs)
P1 – 40 Calories of Assault Bike
P2 – 40 Calories of Rowing
P1 – 40 Calories of Rowing
P2 – 40 Calories of Assault Bike
P1 & P2 – 30 Synchronized Dumbbell Thrusters (35/25 lbs)
P1 – 30 Calories of Assault Bike
P2 – 30 Calories of Rowing
P1 – 30 Calories of Rowing
P2 – 30 Calories of Assault Bike
P1 & P2 – 20 Synchronized Dumbbell Thrusters (35/25 lbs)
P1 – 20 Calories of Assault Bike
P2 – 20 Calories of Rowing
P1 – 20 Calories of Rowing
P2 – 20 Calories of Assault Bike
P1 & P2 – 10 Synchronized Dumbbell Thrusters (35/25 lbs)
P1 – 10 Calories of Assault Bike
P2 – 10 Calories of Rowing
P1 – 10 Calories of Rowing
P2 – 10 Calories of Assault Bike

Pairs get one Concept 2 Rower, one Assault Bike and two sets of dumbbells. You must learn to share, cooperate and communicate! 😜