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

5 Hand Release Push-Ups

3 Strict Pull-Ups

Metcon

Metcon (Checkmark)

Every minute, on the minute, for 32 minutes (8 sets of):

Station 1: 10/6 Calorie Row

Station 2: 30 Double Unders/75 singles + 5 Strict Handstand Push-Ups to 3-5″ riser

Station 3: 10/6 Calorie Echo Bike

Station 4: 30 Double Unders/75 singles + 4 Ring Dips