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)

Every minute, on the minute, for 12 minutes:

Minute 1: 15 V-Ups

Minute 2: 30 second Prone Plank

Minute 3: 30 Flutter Kicks

Every minutes, on the minute, for 12 minutes (3 sets) of:

Station 1 – Strict Handstand Push-Ups x 6-8 reps (55+: 3-5″ riser)

Station 2 – Ring-Rows x 8 reps @ 2111

Station 3 – Copenhagen Side Plank (Left) x 30-40 seconds (accumulate the time if necessary)

Station 4 – Copenhagen Side Plank (Right) x 30-40 seconds (accumulate the time if necessary)

Metcon

Metcon (4 Rounds for time)

Four sets for times of:

30/22 Calorie Row or Bike Erg

20 Thrusters

7 Handstand Push-Ups

Rest 3-4 minutes