CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Two sets of:

Med-Ball Squats x 10 reps

Med-Ball Rotational Throws x 10 reps (left)

Med-Ball Rotational Throws x 10 reps (right)

Med-Ball Deadlifts x 10 reps

Med-Ball Alternating Step-Ups x 10 reps

Med-Ball Hamstring Curls x 10 reps

Metcon

Metcon (10 Rounds for calories)

Every 2 minutes, for 40 minutes (5 sets) for max calories:

Station 1 – 90 seconds of Assault Bike (for calories)

Station 2 – 20 Front-Racked Kettlebell Walking Lunges (24/16 kg)

Station 3 – 90 seconds of Rowing (for calories)

Station 4 – 15 Burpee Box Jump-Overs (24″/20″)