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SATURDAY, 7/31/21

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-up (No Measure)


Tabata x 2 sets each of:

(20 seconds work followed by 10 seconds rest = 1 set)

– Single-Arm Plank

– Alternating Lateral Lunges

– Side Plank

– Air Squats

– Hollow Hold or Rock

– Plank Shoulder Taps

– V-Ups

– Bear Crawl

– Frog Jumps

– Wall Climbs


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 – 20/15 Calories of Assault Bike

Station 2 – 15 Devil’s Presses (50/35 lb DBs)

Station 3 – 300/250 Meter Row

Station 4 – 30 Wall Ball Shots (20/14 lbs)

Station 5 – Rest

Modify for team members by posting one person at each station and resting just 1 minute on station 5

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