CrossFit Odyssey – CrossFit

Warm-up

Dynamo (No Measure)

Performance:
Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – 20 Double-Unders + 10 Deadlifts (275/185 lbs)
Station 2 – 18/12 Calories of Assault Bike or 250/200 Meters of Rowing
Station 3 – 12 Burpee Box Jump-Overs (24″/20″)
Station 4 – 300/250 Meters of Rowing

Fitness:
Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – 20 Walking Lunges with DB/KB Farmer’s Carry
Station 2 – 18/12 Calories of Assault Bike
Station 3 – 15 Burpees
Station 4 – 300/250 Meters of Rowing

For stations 2 and 4, pick a distance/calories that will force you to work hard for 45-60 seconds.

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats
.

Three sets of:

Double or Single Under Practice x 30 seconds

Kettlebell Suitcase Carry x 50ft per side

Two sets of:

Row x 60 seconds

Box Step-up x 10 reps

Kettlebell Sumo Deadlift x 15-20 reps