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)

Hip Opener Drill

Over-Under Drill

Three Sets:

5-7 Wall Ball Shots while focusing on your breathing

Rest 30 seconds

Assault Bike Dirty 30

10 cal Bike increasing intensity every 10

rest 1 min and do it 3 times

Metcon

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target
Compare results to February 24, 2021.