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:

Assault Bike x 90 seconds

Burpee Broad Jump x 5 reps

Three sets, increasing intensity as you work, of:

Banded Muscle Snatch x 10 reps

Banded Overhead Reverse Lunge x 10 reps, alternating (maintain strong overhead position with band from muscle snatch)

Broad Jump x 3 reps

Metcon

Metcon (3 Rounds for reps)

Three sets for max reps:

3 Minutes of Assault Bike (or Rowing)

2 Minutes of Alternating Single-Arm Dumbbell Squat Snatches (50/35 lbs)

1 Minute of Dumbbell Goblet Squats (50/35 lbs)

3 Minutes of Rowing (or Assault Bike)

2 Minutes of Ring Dips

1 Minute of Push-Ups