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

60 Second Row

60 Seconds of Slow, Controlled Dead Bugs

10 Sumo Kettlebell Deadlift

20 Plank Shoulder Taps

60 Seconds Plank on Kettlebell

60 Second Bike

Specific Warm-Up

30 Seconds Tempo Push-Ups @ 1111

30 Seconds Goat Bag Swings @ 40X1

30 Seconds Push-Ups

30 Seconds Kettlebell Swings

Coach Alex surprise

Blind and Rewind.

E2MOM

Every 90 (4 rounds)

1–7- 10 cal on bike handles only

2–20-30 Box touch downs 5 then alt

3–30-50 jump rope backwards

4–3-5 wall walks

5–8-12 cal on bike backwards

6–200m run