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 minute, on the minute, for 12 minutes (3 sets):

Minute 1 – Prone Walk-Outs x 5 reps

Minute 2 – Row x 30 seconds

Minute 3 – Russian Baby Makers x 10 reps

Minute 4 – Burpee Broad Jumps x 3-5 reps

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:

12 Calories of Rowing

12 Kettlebell Swings

12 Goblet Squats

12 Push-Ups

You don’t have to perform this with a partner. If you don’t have a partner, simply use a 1:1 work:rest ratio.