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)

Band Distracted Hip Flexor Stretch x 60 seconds per side

Butterfly Pulse x 30 seconds

Hawaiian Squats x 5 reps per side

Russian Baby Makers x 10 reps

Four Tabata Sets Each of:

Bear Crawl

V-Ups

Donkey Kicks

Broad Jumps

Metcon

Metcon (5 Rounds for reps)

PERFORMANCE:

Against a 5-minute running clock…

20/15 Calories of Assault Bike

400 Meter Run

Max Reps of Burpee Box Jump-Overs in remaining time

Rest 2 minutes, and repeat for a total of FIVE (5) sets – 35 minutes of total workout time.

FITNESS:

Against a 5-minute running clock…

20/15 Calories of Assault Bike

400 Meter Run

Max Reps of Burpee Box Jump-Overs in remaining time

Rest 2 minutes, and repeat for a total of FIVE (5) sets – 35 minutes of total workout time.