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)

Three rounds with a medicine ball:

Straight-Leg Sit-Ups x 10 reps (arms locked out in overhead position)

Turkish Get-Ups x 2 reps each side

Stiff-Leg Sumo Deadlifts x 10 reps

Ball Slams x 10 reps

Metcon

Metcon (3 Rounds for time)

Every 12 minutes, for 36 minutes (3 sets) for times:

50/35 Calories of Assault Bike or Bike Erg

40 Double-Unders

30 Dumbbell Front Squats (50/35 lbs)

20 Dumbbell Push Presses (50/35 lbs)

800 Meter Run

Athletes should be aiming to finish in 10 minutes or less. If the prescribed rep schemes will not permit at least 2 minutes of rest in the first set, please alter the calories, reps or distances to ensure a bit of rest before tackling the next set.