CrossFit Odyssey – CrossFit
Joints/Tens (No Measure)
Joints Ten of each:
Pushups,
Back Extensions (supermans),
Situps,
Air Squats,
Pull-ups,
Push Presses and
Overhead Squats
.
Warm-up
1:30 Assault Bike, light pace
10 Walking Lunges
10 Dumbbell Push Presses
1:00 Assault Bike, faster pace
10 Alternating Lateral Lunges
10 Dumbbell Devil’s Presses
Specific Warm-up
– Practice Burpee Box Jump or Step-Overs
Metcon
30 Minute AMRAP (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 30 minutes of:
50 Calories of Assault Bike
25 Burpee Box Jump-Overs (24″/20″)
50 Calories of Rowing
15 Devil’s Presses (50/35 lbs)
FITNESS:
Complete as many rounds and reps as possible in 30 minutes of:
32 Calories of Assault Bike
16 Burpee Box Jump-Overs (24″/20″)
32 Calories of Rowing
8 Devil’s Presses (35/20 lbs)