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:

Kettlebell Suitcase Deadlift x 5, right side

Kettlebell Suitcase Carry x 50 feet, right side

Kettlebell Suitcase Deadlift x 5, left side

Kettlebell Suitcase Carry x 50 feet, left side

Two sets of:

Assault Bike x 60 seconds

Kettlebell Sumo Deadlift x 12-20 reps

Metcon

Metcon (8 Rounds for time)

PERFORMANCE:

Every 3 minutes, for 24 minutes (4 sets of each) for times:

Station 1 – 400 Meter Run + 10 Deadlifts (275/185 lbs)

Station 2 – 250/200 Row + 12 Dumbbell Box Step-Overs (50/35 lb DBs; 20″ box)
FITNESS:

Every 3 minutes, for 24 minutes (4 sets of each) for times:

Station 1 – 400 Meter Run + 20 Double Kettlebell Sumo Deadlifts

Station 2 – 250/200 Row + 12 Dumbbell Box Step-Overs