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
.

Run x 400m at an easy to moderate pace

Two sets of:

Single-Arm Dumbbell Floor Press x 10 reps per arm

Single-Arm Devil’s Press x 5 reps per arm

Metcon

Metcon (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)

*Each movement gets a score.