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