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

Warm-up (No Measure)

One to two sets of:

Cross-Bench Pull-over x 6 reps @ 3211

Frog Stretch or Frog Rocks x 90 seconds

Two sets of:

Row x 250 meters

Overhead Squat (Barbell) or Goblet Squat (Kettlebell) x 10 reps

Metcon

Metcon (8 Rounds for reps)

PERFORMANCE:

Every minute, on the minute, for 32 minutes (8 sets of):

Station 1 – 15/10 Calories of Rowing

Station 2 – 10 Overhead Squats (135/95 lbs)

Station 3 – Max Reps of Burpee Box Jump-Overs (24″/20″)

Station 4 – Rest
.

FITNESS:

Every minute, on the minute, for 32 minutes (8 sets of):

Station 1 – 15/10 Calories of Rowing

Station 2 – 10 Overhead or Goblet Squats @ 21X1

Station 3 – Max Reps of Burpee Box Step-Overs

Station 4 – Rest