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:

Supinated Grip Passive Hang on Pull-up Bar x 60 seconds

Dive-Bomber Push-up x 10 reps

Run x 200m

Two sets of:

Banded Palloff Hold x 30 seconds per side

Unweighted Hip Bridges x 10 reps

Weightlifting

Bench Press

Every 3 minutes, for 15 minutes (5 sets):

Bench Press x 7 reps @ 65-70%

Metcon

Metcon (Time)

Five rounds for time:

20/15 Calories of Assault Bike

12 Toes to Bar or V-ups

12 Stationary or Ring Dips @ 1111

12 Push-Ups