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
.

Three sets of:

60 Seconds Bike, Row, or Jog

100-foot Single Arm Overhead Carry (each arm)

30-45 second *Hold*

Two Sets of:

10 Ring Rows

10 Hollow Rocks

10 Supine Overhead Plate Lifts

Weightlifting

Bench Press (4 X 6-8)

Every 3 minutes, for 12 minutes (4 sets):

Bench Press x 6-8 reps @ 20X1

Metcon

Metcon (No Measure)

Performance & Fitness:

Every minute, on the minute, for 20 minutes (4 sets of each):

Minute 1 – 20/15 Calories of Assault Bike

Minute 2 – 3-5 Wall Walks

Minute 3 – 10-12 Stationary or Ring Dips @ 1111

Minute 4 – 40-50 Flutter Kicks

Minute 5 – Rest