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:
300 Meters of Rowing
Dumbbell Waiter’s Carry x 50ft per arm
“Banded Pushing Warm-up”
Pallof hold x 30 seconds per side
Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor
Banded Tricep Extensions x 10 reps
Lat Press-Down x 10 reps
Metcon
1-time exercise (Time)
PERFORMANCE:
For time:
1000 Meter Row
25 Burpee Box Jump-Overs (24″/20″)
50/35 Calories of Assault Bike
25 Strict Handstand Push-Ups
50/35 Calories of Assault Bike
25 Burpee Box Jump-Overs (24″/20″)
1000 Meter Row
FITNESS:
For time:
1000 Meter Row
25 Burpee Box Jump-Overs
50/35 Calories of Assault Bike
50 Dumbbell Push Presses
50/35 Calories of Assault Bike
25 Burpee Box Jump-Overs
1000 Meter Row