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
.

Two sets of:

Bike x two minutes at an easy to moderate pace

Dumbbell Farmer’s Carry x 100ft

Bodyweight Box Step Up x 10 reps

Burpee x 10 reps

Box Jump x 10 reps

Row x 500m at a moderate to fast pace

Metcon

Metcon (AMRAP – Rounds and Reps)

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)