CrossFit Odyssey – CrossFit

Joints/Tens (No Measure)

Joints Ten of each:

Pushups,

Back Extensions (supermans),

Situps,

Air Squats,

Pull-ups,

Push Presses and

Overhead Squats

.

Warm-up

Three Sets of:

60-Second Easy Bike

30 Second Side Plank (each side)

15 Pronated Grip Band Pull Aparts

15 Supinated Grip Band Pull Aparts

100 Foot Plate Overhead Carry

10 Ring Rows

Metcon

Max Reps Conditioning (5 Rounds for reps)

Every 2 minutes, for 40 minutes (4 sets) for max reps of:

Station 1 – 60 seconds of Dumbbell Floor Press (choose a weight that you can move throughout the 60 seconds)

Station 2 – 60 seconds of Banded Overhead Triceps Extensions

Station 3 – 60 seconds of Double-Unders

Station 4 – 60 seconds of Strict Pull-Ups (pronated, supinated or mixed)

Station 5 – 60 seconds of Assault Bike (calories)
.

*For recording purposes, 1 calorie = 1 rep. Please record TOTAL reps per STATION.