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)

.

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 (Calories)

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

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

Station 2 – 20 Kettlebell Walking Lunges (32/24 kg)

Station 3 – 90 seconds of Rowing (for calories)

Station 4 – 30 Push-Ups

Accessory Work

Three sets of:

Side Plank x 30 seconds per side

30 seconds Rest

Straight Body Ceiling Reaching Crunch x 30 seconds

30 seconds Rest