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 rounds of:

50 Single Unders

100 Foot Single Arm Overhead Carry (each arm)

20 Banded Face Pulls

30 Second Ring or Pull-Up Bar Hang

20 Plank Position Shoulder Taps (10/arm)

Metcon

Metcon (8 Rounds for calories)

Every minute, on the minute, for 40 minutes:

Station 1: 20 Double Unders + 6 Weighted Box Step-Ups (20/14 lbs to 24/20″)

Station 2: 100 Foot plate bearhug carry (AHAP) + 10 Line Facing Burpees

Station 3: 3 Wall Walks

Station 4: 45 seconds x Max Machine of Choice (Bike, Row, Ski or Run)

Station 5: Rest

*score is the max calories