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)

Every 3 minutes for 9 minutes:

60 second Goblet Squat Hold

5 Dumbbell Squat Jumps (light)*

10 Second Assault Bike Sprint

*Squat Jumps: Dumbbells by side, touch either front or back head of the dumbbells to the floor and explode up into a max vertical leap.

Metcon

Metcon (2 Rounds for reps)

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

15 Calories of Rowing

12 Thrusters (95/65 lbs)

9 Toes to Bar

Rest until the running clock reaches 20:00, and then…

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

12 Calories of Rowing

9 Burpees Over the Erg

6 Devil’s Presses (50/35 lbs)

Accessory Work

3 sets

30 seconds V-ups

30 seconds Hollow hold

30 seconds flutter kicks

1 min rest