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
.
“General Rowing Warm-Up”
Arms-only rowing x 10 reps
Hips-only rowing x 10 reps
Legs-only rowing x 10 reps
right into…
Row x 30 seconds at 20 strokes per minute
Row x 30 seconds at 22 strokes per minute
Row x 30 seconds at 24 strokes per minute
Row x 30 seconds at 26 strokes per minute
Three sets of:
Piked Handstand Push-up x 6 reps
Single-Under x 50 reps
Metcon
Paulinetti (Time)
For time:
1000 Meter Row
100 Double-Unders
50/35 Calories of Assault Bike
25 Strict Handstand Push-Ups OR 50 Dumbbell Push Presses
50/35 Calories of Assault Bike
100 Double-Unders
1000 Meter Row