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
.

Row x 500m

Bodyweight Walking Lunge x 20 steps

Assault Bike x 2 minutes

10 Box Jumps (step down)

Two sets of:

Kettlebell Waiter’s Carry x 50ft per arm

Kettlebell Suitcase Carry x 50ft per arm

Metcon

Metcon (5 Rounds for reps)

Conditioning || Performance & Fitness

Every 8 minutes, for 40 minutes (5 sets) for max calories:

800 Meter Run

20 Box Jump-Overs (24″/20″)

10 Strict Handstand Push-Ups

Max Calories of Rowing

This is 40-consecutive minutes of movement. Your score will be the sum of the calories achieved rowing each set. Athletes may choose their strategy in terms of how hard to push the row, and in which sets…all that matters is the total number of calories achieved over the course of the five sets.