CrossFit Odyssey – CrossFit

Warm-up

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 (6 Rounds for time)

With a continuous running clock, perform the following for times:

0:00 – 75/50 Calories of Assault Bike or 1000 Meter Row

5:00 – 75 Shoulder to Overhead (115/75 lbs)

10:00 – 15 Ring Muscle-Ups or 30 Strict Pull-Ups

15:00 – 75 Dumbbell Thrusters (35/25 lbs)

20:00 – 75 Box Jump Overs (24″/20″)

25:00 – 800 Meter Run

Note times for each of the 6 categories, then sum them for total working time. Goal is lowest total working time.
FITNESS:

With a continuous running clock, perform the following for times:

0:00 – 75/50 Calories of Assault Bike or 1000 Meter Row

5:00 – 75 Dumbbell Push Presses

10:00 – 30 Strict Pull-Ups

15:00 – 75 Goblet Squats

20:00 – 75 Box Jump or Step-Overs

25:00 – 800 Meter Run