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
Assault Bike x 3 minutes

Two sets of:

Bear Crawl x 25 feet forwards,

25 feet backwards

Batwing Extensions x 5 reps @ 3131

Push-up x 5 reps @ 21X1

Weightlifting

Bench Press (5 x (2-4))

PERFORMANCE:

Five sets of:

Bench Press x 2-4 reps @ 20X1

Rest 90 seconds

Ab-Wheel Roll-Outs x 6-8 reps @ 3020

Rest 90 seconds

FITNESS:

Four sets of:

Dumbbell Press x 6-8 reps @ 2110

Rest 45 seconds

Single Leg Hip Bridge x 6-8 reps each leg @ 3011

Rest 45 seconds

Bottom’s Up Kettlebell Carry x 100′ each arm

Rest 45 seconds

Metcon

Metcon (8 Rounds for reps)

Two sets for max reps of:

90 seconds of Assault Bike for Calories

Rest 30 seconds

90 seconds of Ring Dips

Rest 30 seconds

90 seconds of Rowing for Calories

Rest 30 seconds

90 seconds of Push-Ups

Rest 30 seconds