CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Every 90 seconds, for 4:30 (4 sets):

Double Kettlebell Overhead Squat x 5 reps

Build over the course of the 5 sets. If flexibility is an issue, hold the kettlebells in the front rack position instead.

Every 90 seconds, for 4:30 minutes (3 sets):

Kettlebell Snatch x 5 reps each side

Assault Bike Dirty 30

Metcon

Metcon (Time)

Team Angie PERFORMANCE:

100 each (in order) of

pullups

HSPUs

medball partner situps 14/8

goblet squats 55/35

Teams of 2; Only one partner may work at a time (except if doing medball partner situps), divide it up the reps however you’d like but must complete all reps of one element before moving to next element

Metcon (Time)

Team Angie FITNESS:

100 each (in order) of

pullups

pushups

situps

squats

Teams of 2; Only one partner may work at a time (except if doing medball partner situps), divide it up the reps however you’d like but must complete all reps of one element before moving to next element