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
.

One set of:

Row x 500m at an easy to moderate pace

Two sets of:

Single-Arm Dumbbell Floor Press x 10 reps per arm

Single-Arm Devil’s Press x 5 reps per arm

Metcon

Metcon (3 Rounds for reps)

Complete as many rounds and reps as possible in 8 minutes of:

15 Calories of Rowing, Ski Erg or Assault Bike

12 Dumbbell Deadlifts

9 Dumbbell Hang Power Cleans

6 Dumbbell Push Presses

Rest 2 minutes, and when the running clock reaches 10:00…

Complete as many rounds and reps as possible in 8 minutes of:

15 Calories of Rowing, Ski Erg or Assault Bike

5 Dumbbell Devil’s Presses

Rest 2 minutes, and when the running clock reaches 20:00…

Complete as many rounds and reps as possible in 8 minutes of:

15 Calories of Rowing, Ski Erg or Assault Bike

12 Front-Racked Dumbbell Lunges

9 Dumbbell Push Presses