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 rounds at ascending effort of:

10/7 Calorie Row

*Pull-Ups*

10/7 Calorie Echo/Assault Bike

100 Foot Farmer Carry

*Pull-Ups*

Round 1: 15 Ring Rows

Round 2: 8-10 Strict Pull-Ups

Round 3: 10 Burpee Pull-Ups

Metcon

Metcon (3 Rounds for reps)

36 Minute EMOM:

Every minute, on the minute, for 36 minutes (6 sets of):

Station 1: 200 Foot Shuttle Run (25 foot increments) + Max box jumps

Station 2: Rest

Station 3: 6-8 Ring/Bar Muscle Ups/chest to bar pull ups + Max Calorie Row

Station 4: Rest

Station 5: 12-15 Toes to Bar/v-ups + Max Calorie Echo/Assault Bike

Station 6: Rest

Record your reps and calories separately. Use “Set 1” to record your Box Jump reps. Use “Set 2” to record your row calories. Use “Set 3” to record your bike calories.
.

*Score total reps for Box Jumps, Row, Bike