Announcements

This SUNDAY, April 9th we will be CLOSED for Easter. Enjoy your weekend!

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:

Assault Bike x 90 seconds

Dive-Bomber Push-up x 10 reps

Two sets of:

Row x 90 seconds

Kettlebell Swing x 10 reps

Kettlebell Waiter’s Carry x 50ft per arm

Hollow Hold x 30 seconds

Metcon

Shadow (AMRAP – Reps)

Every minute, on the minute, for 30 minutes (6 sets) for max reps of:
Minute 1: 15/10 Calories of Rowing
Minute 2: 12/8 Calories of Assault Bike
Minute 3: 15 Toes to Bar OR V-ups
Minute 4: 60 seconds of Max Reps Devil’s Press
Minute 5: Rest