CrossFit Odyssey – CrossFit

Joints/Tens (No Measure)

Ten of each:

Pushups,

Back Extensions (supermans),

Situps,

Air Squats,

Pull-ups,

Push Presses and

Overhead Squats

.

Warm Up (No Measure)

500m Bike or 300m Row

Then

3 Rounds Of

50 Foot Bear Crawl

12 Hollow Rocks

10 Single Dumbbell Thrusters/side

3-5 Jumping Negitive Pull Ups

Finish With 1 round

3-6 Strict Pull ups

4-10 Toes to Bar OR V-ups

6-12 Push Ups

10-15 Wall Ball Shots

Metcon

INVICTUS Baseline Interval Test (6 Rounds for time)

Every 5 minutes, for 30 minutes (6 sets) for times:

10 Strict Pull-Ups

15 Toes to Bar

20 Push-Ups

25 Wall Ball Shots (20/14 lbs to 10′)