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

Down Dog to Up Dog x 10

Cat/Cow x 10

Alt Bird Dog x 10 / side

Dead Bug x 10 / side

Perfect Stretch x 3 / side

Line Drills

Glute Pull to High Knees

Quad Pull to Butt Kickers

Over the Fence / Under the Fence

Shuttle Sprint x 250 M (50 M Segments)

Metcon

Metcon (Time)

Every 2 minutes, for 40 minutes (5 sets) for times:

*Station 1 – 400 Meter Run

*Station 2 – 20/15 Calorie Ski Erg or Row Sprint

*Station 3 – 20/15 Calorie Bike Erg or Assault Bike Sprint

*Station 4 – 20/15 Calorie Row Sprint or Burpees

Note your working times for each station, and then sum them for your total working time.