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 60 seconds, nasal breathing, easy pace

Assault Bike x 30 seconds, moderate to hard pace

Two sets of:

Dumbbell Waiter’s Carry x 50ft, right

Single-Arm Dumbbell Push Press x 5 reps, right

Dumbbell Waiter’s Carry x 50ft, left

Single-Arm Dumbbell Push Press x 5 reps, left

Dumbbell Romanian Deadlift x 10 reps (hold dumbbell by both heads)

Metcon

Doublemint (2 Rounds for time)

For time:
40/30 Calories of Assault Bike
30 Strict Handstand Push-Ups
30 Alternating Dumbbell Snatches (50/35 lbs)
30 Push-Ups
30 Dumbbell Push Presses (50/35 lbs)
800 Meter Run

Rest until the running clock reaches 20:00, and REPEAT. Note times for both sets to comments.