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

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Metcon

Metcon (No Measure)

Every minute, on the minute, for 30 minutes (6 sets of):

Station 1 – 9/6 Calorie Assault Bike

Station 2 – 8 Burpee Box Jump/Step Overs (24/20″)

Station 3 – 8 Medball Squat Cleans (20/14 lbs)

Station 4 – Max Calorie Row

Station 5 – Rest

Accessory Work

Three sets of:

Single leg Glute Bridge x 15 reps each leg

Rest as needed

Banded Pull Aparts x 25-30 reps

Rest as needed