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

Warm-Up (No Measure)

Bike 2:00, increasing pace every :30

Perfect Stretch x 1:00 / side

Down Dog to Up Dog x 1:00

Plank Shoulder Taps x 20

Kang Squat x 10

Air Squat x 10

Jump Squat x 10

Inchworm to Broad Jump x 5

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 30 minutes of:

50/40 Calories of Assault Bike

25 Burpee Box Jump-Overs (24″/20″)

50/40 Calories of Rowing

15 Devil’s Presses (50/35 lbs)

30 Dumbbell Push Presses (50/35 lbs)