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:

Run x 200m

PVC-Weighted Cross Bench Pull-Over x 8-10 reps

Two sets of:

Row x 250 Meters

Frog Rocks x 60 seconds

Metcon

Metcon (8 Rounds for time)

Every 5 minutes, for 40 minutes (2 sets) for times:

*Station 1 – 1000 Meter Row

*Station 2 – 60 Dumbbell Thrusters (35/25 lbs)

*Station 3 – 800 Meter Run

*Station 4 – 30 Bar Muscle-Ups 30 Strict Pull-Ups