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)

Two sets of:

Assault Bike x 45 seconds at moderate pace

Dumbbell Front-Rack Cossack Squat x 8 per side

Two sets of:

Single-Arm Dumbbell Hang Squat Clean x 5 per side

Single-Arm Dumbbell Push Press x 5 per side

V-Up or Tuck-Up x 10

Metcon

Metcon (Time)

In teams of two, alternating complete rounds, complete six (6) rounds each for time of:

15/10 Calories of Assault Bike

12 Alternating Pistols

9 Toes to Bar

6 Push Presses (155/105 lbs)

3 Hang Squat Cleans (155/105 lbs)
FITNESS:

In teams of two, alternating complete rounds, complete six (6) rounds each for time of:

15/10 Calories of Assault Bike

12 Alternating Cossack Squats with Kettlebell Goblet Hold

9 Goblet Squats

6 Single-Arm Kettlebell Push Presses (each arm)

3 Strict Pull-Ups

Accessory Work

Three rounds of:

15 Side Plank Hip Bounces (right)

15 Side Plank Hip Bounces (left)

15 Weighted Side Bends (right)

15 Weighted Side Bends (left)

150 foot Sandbag/Odd Object Bearhug Carry (heavy)