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
.

Three sets of:

50 Foot Suitcase Carry (each side)

50 Foot Single Arm Overhead Carry (each side)

20 Plank Position Shoulder Taps

20 Banded Face Pulls

Two sets of:

2 Wall Walks

10 Hand Release Push-Ups

3 Strict Pull-Ups

Rest 1:1

Metcon

Metcon (3 Rounds for time)

Three rounds for time of:

15 Calorie Echo Bike

3 Wall Walks

15 GHD Sit-Ups

Rest 60 seconds and then …

Three rounds for time of:

15 Calorie Row

10 Burpees over the Erg

40 Crossover Single-Unders or 60 Double-Unders or 100 singles

Rest 60 seconds and then …

One round for time of:

15 Calorie Echo Bike

3 Wall Walks

15 GHD Sit-Ups

15 Calorie Row

10 Burpees over the ERg

40 Crossover Single-Unders or 60 Double-Unders or 100 singles

Time Cap: 30:00