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)

.

“General Rowing Warm-Up”

Arms-only rowing x 10 reps

Hips-only rowing x 10 reps

Legs-only rowing x 10 reps

right into…

Row x 30 seconds at 20 strokes per minute

Row x 30 seconds at 22 strokes per minute

Row x 30 seconds at 24 strokes per minute

Row x 30 seconds at 26 strokes per minute

Two sets of:

Dumbbell Suitcase Carry x 50 feet per side

Bodyweight Walking Lunges x 20 reps

Burpee x 3 reps

Metcon (No Measure)

Every 2 minutes, for 30 minutes (3 sets) of:

Station 1 – 500/400 Meter Row

Station 2 – 10 Dumbbell Renegade Rows

(Push-Up, Row Left, Push-Up, Row Right = 1 rep)

Station 3 – 24/16 Calories of Assault Bike

Station 4 – 15 Burpee Box Jump-Overs (24″”/20″”)

Station 5 – 60 seconds of Front Leaning Rest