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

Two sets of:

60 Second Easy Bike

30 Second Side Plank (each side)

15 Pronated Grip Band Pull Aparts

15 Supinated Grip Band Pull Aparts

100 Foot Plate Overhead Carry

10 Ring Rows

Specific Warm-Up:

3 Rounds Increasing Intensity

30 Seconds Bike, 10 Seconds Rest

30 Seconds Row, 10 Seconds Rest

30 Seconds Shuttle Sprint, 10 Seconds Rest

Metcon

Lactate Threshold Priority (4 Rounds for time)

Every 10 minutes, for 40 minutes (4 sets) for times of:

500 Meter Row

400 Meter Run

30/24 Calories of Assault Bike