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)
Hip Opener Drill
Over-Under Drill
Over head movement prep
Strength/Skill
Warm-up (No Measure)
Assault Bike Dirty 30
30 cal Assault bike
10-easy
10 medium
10 hard and fast
30 air Squats
10-slow and controlled
10 a little quicker
10 AFAP
30 Push ups
10- slow and controlled
10 medium
10 bounce chest off floor
30 Pullups (strict or choose your hardest option…negatives/bandy/ring rows)
10 slow–dead hang
10 med
10 kipping or butterfly
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 12 minutes of:
3 weighted pull-ups 35/25 (1)
6 push-ups on dumbbells 35/25 (2)
9 dumbbell squats 35/25 (2)