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)

Nose to Wall Handstand Hold x 60 seconds

Pec Stick (or Medicine Ball) Activation x 60 seconds

Russian Baby-Makers x 10-15 reps

Pec Stick (or Medicine Ball) Activation x 60 seconds

Burpee Broad Jumps x 10

Warm-up (No Measure)

Nose to Wall Handstand Hold x 60 seconds

Pec Stick (or Medicine Ball) Activation x 60 seconds

Russian Baby-Makers x 10-15 reps

Pec Stick (or Medicine Ball) Activation x 60 seconds

Burpee Broad Jumps x 10

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 – 10 Dumbbell Devil’s Presses (55/35)

Station 2 – 20/15 Calories of Assault Bike or Bike Erg

Station 3 – 30 Box Jumps (jump up, step down) (24/20)

Station 4 – 40 Push-Ups

Station 5 – Rest