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
.

Increasing pace as you go:

Row x 90 seconds

Assault Bike x 90 seconds

Row x 60 seconds

Assault Bike x 60 seconds

Two sets of:

Kip Swing x 10 reps

Nose-to-wall Handstand Hold x 20 seconds

Double Dumbbell Deadlift x 10 reps

Metcon

Coco Crab (No Measure)

Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 400/300 Meter Row
Station 2 – 6 Wall Walks
Station 3 – 30/20 Calories of Assault Bike
Station 4 – 30 Toes to Bar
Station 5 – 12 Devil’s Presses (50/35 lbs)