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
Two sets of:

Row x 250m

Dive-Bomber Push-up x 10 reps

Plank Shoulder Taps x 20 reps, alternating

Two sets of:

Assault Bike x 60 seconds

Hollow Hold x 30 seconds

Wall Walk x 1-2 reps

Metcon

Metcon (8 Rounds for reps)

Two sets for max calories/reps of:

3 minutes of Assault Bike

Rest 2 minutes

3 minutes of Wall Walks

Rest 2 minutes

3 minutes of Rowing or Ski Erg

Rest 2 minutes

3 minutes of Burpee Box Jump-Overs (24″/20″)

Rest 2 minutes