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 m row, nasal breathing
Two sets of:
100 Foot Walking Lunge
:30 Seconds Air Squats
3-5 Strict Pull ups
3 Dumbbell Devils Press each side
Metcon
Metcon (Time)
Performance & Fitness :
Five rounds for time:
500/400 Meter Row
40 Double-Unders
30 Air Squats
20/15 Calories of Assault Bike
100 Meter Farmer’s Walk (32/24 kg KBs)
Time Cap = 40:00 Minutes