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 Run Warm-Up”

Approximately 50 feet each of:

High Knees

Over-the-fence, forwards

Over-the-fence, backwards

Bunny Hops

Suicides, remain forward facing throughout

followed immediately by…

Run x 200m

Two sets of:

Kettlebell Goblet Squat x 10 reps

Broad Jump x 5 reps

Metcon

Easy Rider (Time)

For time:
1200 Meter Run
60 Calories of Assault Bike
30 Chest-to-Bar Pull-Ups or 20 Strict Pull-Ups
800 Meter Run
40 Calories of Assault Bike
20 Chest-to-Bar Pull-Ups or 15 Strict Pull-Ups
400 Meter Run
20 Calories of Assault Bike
10 Chest-to-Bar Pull-Ups or 10 Strict Pull-Ups