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

Warm-Up (No Measure)

Med Ball Warm-up

Med Ball Thoracic Opener x 10

Table Turners x 10

Plank Pull Through with Med Ball x 10/side

Med Ball Alligator Crawl x 100 M

Plank on Med Ball

Inchworm Walk + Scap Push-Up + Press-Up

Med Ball Strict Press x 20 @ 33X1

Metcon

Metcon (Time)

PERFORMANCE:

Five rounds for time:

500/400 Meter Row

40 Double-Unders

30 Air Squats

20/15 Calories of Assault Bike

100 Meter Farmer’s Carry (32/24 kg KBs)

Goal < 33:00
Time Cap 40:00 Minutes