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)

Prone PVC Pipe Pass Thrus x 10 reps

Twisted Cross Pec Stretch x 45 seconds per side

Two sets of:

Banded Chest Pull

Bench Prone Upper Back Muscle Recruitment x 10 reps

Every minute, on the minute x 8 (2 sets)

Minute 1 – 15 seconds of Full Support Hold on Rings

Minute 2 – 30 seconds of Ring Muscle-Ups Feet on Floor Transition

Minute 3 – 45 seconds of Strict Ring Dips (use a band or feet for assistance)

Minute 4 – Rest

Metcon

Metcon (No Measure)

Every minute, on the minute, for 32 minutes (8 sets) of:

Station 1: 10/8 Calories of Assault Bike

Station 2: 5-8 Burpee Box Jump/Step-Overs (24″/20″)

Station 3: 10/8 Calories of Rowing

Station 4: 5-8 Toes-to-Bar