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)
.
Three Sets of:
Dumbbell Complex x 1 rep
Rest 45-60 seconds
One rep of the Dumbbell Complex (start in plank) =
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 300/250 Meter Row
Station 2 – 30 Wall Ball Shots
Station 3 – 20 Dumbbell Push Press
Station 4 – 25/15 Calories of Assault Bike
Station 5 – Rest
Accessory Work
3 sets
single leg glute bridge x 15 each
supinated grip band pull-apart x 30