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
.

“Assault Bike Gears Warm-up”

Assault Bike x 60 seconds nasal breathing only @70-75% effort

Assault Bike x 60 seconds, inhale through nose, exhale through mouth @ 80-85% effort

Assault Bike x 60 seconds, inhale in and out through mouth @ 90-95% effort

Assault Bike x 60 seconds, inhale through nose, exhale through mouth @ 80-85% effort

Assault Bike x 60 seconds nasal breathing only @70-75% effort

*The intention of this warm-up is to get moving, while learning to use your breathing to ramp-up and ramp-down your intensity

Two sets of:

Foam Roller Sprinter Hold x 15 seconds per side

Long Lunge Press Up x 5 reps, 3 second hold on each

Metcon

Metcon (3 Rounds for time)

Every 12 minutes, for 36 minutes (3 sets) for times of:

50/35 Calories of Bike

30 Burpee Box Jump-Overs (24″/20″)

800 Meter Ski Erg, Row or Run

If you believe this will take you more than 10 minutes to complete a set, please shorten the distance of the run or Row.