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
.

Three sets of:

2 Minute Row/Ski/Bike Warm Up

10-15 Dumbbell Hammer Curl + Overhead Press

30 Second Hang from Pull-Up Bar

50 Foot Walking Lunge

30 Second Squat Hold

Metcon

Metcon (3 Rounds for reps)

PERFORMANCE:

Three sets for max calories/reps of:

60 seconds of Assault Bike

Rest 15 seconds

60 seconds of Push Press (115/75 lbs)

Rest 15 seconds

60 seconds of Alternating Pistols OR cossacks

Rest 15 seconds

60 seconds of Strict Pull-Ups

Rest 15 seconds

60 seconds of Dumbbell Box Step-Overs (35/25 lb DBs; 24″/20″ box)

Rest 60 seconds

Note your total calories + reps achieved in each set, then sum them for your overall score.