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
.
Two sets of:
Row x 250m
Dive-Bomber Push-up x 10 reps
Plank Shoulder Taps x 20 reps, alternating
Two sets of:
Assault Bike x 60 seconds
Hollow Hold x 30 seconds
Broad Jump x 5 reps
Strength & Skill
Five sets of:
Banded Lumberjack Squat x 8-12 reps @ 40X1
Rest 30 seconds
Seated Dumbbell External Rotations x 6-8 reps each @ 2111
Rest 30 seconds
Note load for Banded Lumberjack Squats
Lumberjack Squats (Weight)
Metcon
Metcon (3 Rounds for time)
Every 6 minutes, for 18 minutes (3 sets) for times:
30/20 Calories of Rowing
20/15 Calories of Assault Bike
10 Burpee Box Jump-Overs (24″/20″)