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
.

Three sets of:

60 Seconds Bike, Row, or Jog

100-foot Single Arm Overhead Carry (each arm)

30-45 second *Hold*

Set 1 – Push-Up Plank

Set 2 – Back to Wall Handstand

Set 3 – Nose to Wall Handstand

Two Sets of:

10 Ring Rows

10 Hollow Rocks

10 Supine Overhead Plate Lifts

Metcon

Metcon (4 Rounds for reps)

Against an 8-minute running clock…

400 Meter Run

4 Wall Walks

400 Meter Run

12 Toes to Bar

Max Calories of Rowing

Rest 2 minutes, and repeat for a total of four (4) sets. Note calories for each set, then sum them for your overall score.

(38 MINUTES TOTAL)