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 rounds of:

30 Second Wall Sit

30 Seconds of Banded Good Mornings

30 Seconds of Air Squats

30 Seconds Monster Walk Forward

30 Seconds Monster Walk Backward

and finish with a conversational 400 meter jog

Mixed Modal Endurance (2 Rounds for calories)

Complete as many calories as possible in 14 minutes of:

Assault Bike*

*Every 2 minutes, including 0:00, perform…

5 Strict Pull-Ups

15 Air Squats

Rest 2 minutes, and when the running clock reaches 16:00…

Complete as many calories as possible in 14 minutes of:

Rowing*

*Every 2 minutes, including 0:00, perform…

10 Push-Ups

15 V-Ups