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
200 meter run
7 inchworm to pushups (chest touches the floor)
10 walking lunges
200 meter run
7 negative bench press empty bar
5 burpees
No win situation (Time)
For time
400m run or 30/22 cal bike.** no rowing**
100 bench press @ 60-70% bodyweight
Every break there is a penalty depending on your rep count:
If you finish and your reps is
0-30 = 400m run (30/22 cal bike)+ 5 burpees before restart bench
31-60= 300m run (20/15cal bike) + 7 burpees
61-89= 200m run (10/7 cal bike) + 9 burpees
90-99= 400m run (30/22 cal bike)