CrossFit Odyssey – CrossFit

Joints/Tens (No Measure)

Ten of each:

Pushups,

Back Extensions (supermans),

Situps,

Air Squats,

Pull-ups,

Push Presses and

Overhead Squats

.

General Warm-Up

12 Cal Machine of choice*

*after each set go through one of the following until all are done

Calf and Hamstring Combo Stretch X :30 / Leg

Medball Weighted Calf Raises x 20

Medball Speed Skaters x 20

Leg Swings x :30 / Side

Metcon

Long Conditioning (Time)

PERFORMANCE:

Five rounds for time:

30/22 Calories of Assault Bike

4 Wall Walks

50 Double Unders

16 Walking Lunges with Farmer’s Carry (24/16 kg KBs)

15 Wall Balls (20/14)

FITNESS:

Five rounds for time:

25/20 Calories of Assault Bike

15 Wall Balls

50 Single Unders

16 Walking Lunges with Farmer’s Carry

4 Wall Walks

Time Cap = 30 Minutes

Goal – 20-25 minutes