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:

Bodyweight Box Step-Overs x 10 reps

Row x 250 meters

Two sets of:

Kettlebell Goblet Squat x 10 reps

Kettlebell Waiter’s Carry x 50 feet per arm

Metcon

Fowler (15 Rounds for reps)

Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Dumbbell Box Step-Overs (50/35 lbs; 20″ box)
60 seconds of Strict Handstand Push-Ups
60 seconds of Rowing (for Calories)
Rest 3 minutes