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:

Assault Bike x 90 seconds

Ankle Stretch on Box x 45 seconds per side

Two sets of:

Row x 90 seconds

Cossack Squat or Pistol Squat ( to box or other scale) x 6-8 reps per side

Prone Plank x 30 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 40 minutes of:

500 Meter Row

400 Meter Run

30/20 Calories of Assault Bike

20 Alternating Pistols or Cossack Squats

100-Foot Double Kettlebell Front-Rack Carry (24/16 kg KBs)