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)

Two sets of:

30 Second Side Plank (left)

30 Second Scapular Circles from Push-Up Position

30 Second Side Plank (right)

30 Second Supinated-Grip Hang from Pull-Up Bar

Rest 30 seconds

6 Kettlebell Windmills (each side)

8 Single-Leg Hip Thrusts (each leg)

10 Alternating Cossack Squats

Rest as needed

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of four, complete five sets for max reps/calories of:

60 seconds of Rowing (for calories)

60 seconds of Burpee Box Jump-Overs (24″/20″)

60 seconds of Ground to Overhead (115/75 lbs)

60 seconds of Dumbbell Renegade Rows

(1 rep = push-up, row left, push-up, row right)

Rest 60 seconds

Teams get one erg, one box, one barbell, and one set of dumbbells. Team members rotate through the four work stations at 60-second intervals and all members rest at the same time. Post total score (calories rowed and reps completed).