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
.

Row x 500m

Bodyweight Walking Lunge x 20 steps

Assault Bike x 2 minutes

Dive Bomber Push-Up x 10 reps

Two sets of:

Kettlebell Waiter’s Carry x 50ft per arm

Kettlebell Goblet Hold Alternating Reverse Lunge x 10 reps

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

20/15 Calories of Assault Bike

10 Burpee Box Jump-Overs (24″/20″)

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 12 minutes of:

20/15 Calories of Rowing

20 Kettlebell Swings

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 12 minutes of:

400 Meter Run

20 Alternating Pistols or Cossack Squats

20 Dumbbell Push Presses (50/35 lb DBs)