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
.

500 Meter Row/ 400 Meter Run

Two rounds:

10 Up downs

8 Scap Pullups

6 Light Dumbbell Thrusters

2 Light Dumbbell Devil’s Press

Metcon

Metcon (3 Rounds for time)

Every 12 minutes, for 36 minutes (3 sets) for times:

1000 Meter Row

20 Burpees Over the Erg

10 Strict Pull-Ups

400 Meter Run

10 Dumbbell Thrusters (50/35 lb DBs)

5 Devil’s Presses (50/35 lbs)