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)

5 minutes of low-intensity Assault Bike or Jogging @ 70%

Dynamic Range of Motion Series:

Inchworm Walk + Scap Push-Up + Press Up x 5 reps

Alternating Reverse Lunge with stretch x 10 reps

Alternating Lateral Lunge x 10 reps

Plank Walk x 20 seconds

Two sets of:

2 minutes of Assault Bike @ 60-65/50-55 RPMs

10 Push-Ups

3-5 Sets of:

30 Seconds of Assault Bike or Rowing @ 90+%

60 Seconds Rest

Rest 5 minutes but stay warm.

Metcon

Metcon (Time)

Four rounds for time of:

40 Air Squats

30 Kettlebell Swings (24/16 kg)

20 Push-Ups

10 Toes to Bar

400 Meter Run