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 x 2 sets each of:
(20 seconds work followed by 10 seconds rest = 1 set)
– Single-Arm Plank
– Alternating Lateral Lunges
– Side Plank
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Bear Crawl
– Frog Jumps
– Wall Climbs
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:
20/15 Calories of Assault Bike
15 Ring Dips OR Stationary Dips
30 Russian Kettlebell Swings
60 Double Unders OR Lateral Parallette Jump-Overs
15 Ring Dips OR Stationary Dips
30 Russian Kettlebell Swings
20/15 Calories of Assault Bike
Accessory Work
Tabata V-ups