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

2-3 Rounds

50 Foot Samson Lunge

15 Banded Pull Through

50 Foot Lizard Crawl

Jumping Warm-Up x :45

Metcon

Metcon (6 Rounds for time)

Every 5 minutes, for 30 minutes (3 sets) for times:

*Station 1 – 40/30 Calories of Assault Bike

*Station 2 – Three rounds of:

8 Burpees

10 Kettlebell Swings

12 Walking Lunges with Farmer’s Carry

Note your times to complete each station, each set, for a total of 6 times. Sum those 6 scores for your total working time and record that.