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 Rowing Warm-Up”

Arms-only rowing x 10 reps

Hips-only rowing x 10 reps

Legs-only rowing x 10 reps

right into…

Row x 30 seconds at 20 strokes per minute

Row x 30 seconds at 22 strokes per minute

Row x 30 seconds at 24 strokes per minute

Row x 30 seconds at 26 strokes per minute

Two sets of:

Jumping Pull-up x 6 reps (use a jump to assist you to get your chin over the bar)

Dive-bomber Push-up x 6 reps

Assault Bike x 6 calories

Metcon

Metcon (6 Rounds for time)

Every 6 minutes, for 36 minutes (2 sets) for times:

Station 1 – 1200/1000 Meter Row

Station 2 – 40 Burpee Pull-Ups

Station 3 – 90/60 Calories of Assault Bike

Please note your times for each station, giving you a total of 6 times, and then sum them for your overall result.