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
.

Assault Bike x 3 minutes

Two set of:

Walking Lunge x 20 steps

Side Plank x 20 seconds per side

Bottom Squat Hold w/Kettlebell x 20 seconds

Tempo Goblet Squat x 3 reps @ 30X1 tempo

Metcon

Metcon (Checkmark)

Conditioning | Performance

Every minute, on the minute, for 30 minutes (6 sets of each):

Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)

Minute 2 – 20 Wall Ball Shots (20/14 lbs) (may scale to goblet squats)

Minute 3 – 20 Push-Ups

Minute 4 – 15 Box Jump-Overs (24″/20″)

Minute 5 – 30-Second Front Leaning Rest on Rings