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
“General Running Warm-up”

Approximately 50 feet each of:

High Knees

Over-the-fence, forwards

Over-the-fence, backwards

Bunny Hops

Suicides, remain forward facing throughout

Three sets, increasing in intensity:

Single Unders or Double-Under Practice x 45 seconds

Run x 200m

Assault Bike x 10 calories

Metcon

Jupiter Rising (3 Rounds for time)

Performance & Fitness:
Every 12 minutes, for 36 minutes (3 sets) for times:
800 Meter Run
60 Double-Unders
40/30 Calories of Assault Bike

Modify the workout appropriately such that you get at least 2-3 minutes of rest between sets. The intent is smooth pacing and three sets that are very similar in time. If you are running over the 10-minute mark, scale back accordingly.