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)

Tabata Fun! x 3 sets (rest 10 seconds between stations):

Station 1 – Frog Jumps x 20 seconds

Station 2 – Rotational Medicine Ball Throws (left) x 20 seconds

Station 3 – Rotational Medicine Ball Throws (right) x 20 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 40 minutes of:

40/30 Calories of Assault Bike

40 Double-Unders

40 Kettlebell Swings

40/30 Calories of Rowing or Ski Erg

40 Double-Unders

20 Plyo Push-Ups to Plate