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
Three sets of:
50 Foot Monster Walk Forward
50 Foot Monster Walk Backward
25 Banded Good Mornings
15 Wide Foot Goblet Squats (light)
…then
Line Drills (50 Foot Segments):
Straight Leg Kicks
High Knees
Butt Kickers
A-Jumps
Bunny Hops
Samson Lunge
Metcon
Mixed Modal Bodyweight (Intense Intervals) (4 Rounds for time)
Every 10 minutes, for 40 minutes (4 sets of):
400 Meter Run
10 Burpee Broad Jumps (4’/3′ Width)
20/15 Calorie Assault Bike
10 Burpee Broad Jumps (4’/3′ Width)
400 Meter Run