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

Banded walk

(Front, back,sides)

Band stiff legged deadlifts

Band pushups

Banded burpees

Run 200 meters

Row 250 meters

Bike 10 cal

Zone 345 (3 Rounds for reps)

For Max reps (3 rounds)

Cash in-

7 deadlifts (body weight + 20lbs)

800m run

Max burpees over a line

Rest 3 min

Cash in-

7 deadlifts

1k row

Max burpees over a line

Rest 3 min

7 deadlifts

50 cal bike

Max burpees over a line
—Stay low on the the burpees so you can move faster find that zone 5. You’ll have time to recover so push for max reps