CrossFit Odyssey – CrossFit

Joints/Tens (No Measure)

Joints Ten of each:

Pushups,

Back Extensions (supermans),

Situps,

Air Squats,

Pull-ups,

Push Presses and

Overhead Squats

.

Warm-up

Two Rounds:

Russian Step-Ups x 10 / Leg

Inchworm to Push-Up x 6

Perfect Stretch x :45 / Side

Burpee DB Deadlift x 10

Practice Round:

200 Meter Run

6 Dumbbell Devil’s Presses

6 Burpee Box Jump-Overs

200 Meter Run

Max Effort Intervals (4 Rounds for time)

PERFORMANCE:

Four (4 sets) for times of:

400 Meter Run

6 Dumbbell Devil’s Presses (50/35 lb DBs)

12 Burpee Box Jump-Overs (24″/20″)

400 Meter Run

Rest 2 Minutes after each set.

FITNESS:

Four (4 sets) for times of:

400 Meter Run

16 Dumbbell Front Squats

8 Burpee Pull-Ups

400 Meter Run

Rest 2 Minutes after each set.