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)

.

3 Minutes Assault Bike w/ Nasal Breathing Only

Static Hang x 60 seconds

Wall Slides x 60 seconds

Handstand Hold x 60 seconds

Two Rounds (ramp up intensity throughout):

5 calorie AB

5 Wall Climbs

5-Line Shuttle Run

Metcon

Metcon (Time)

Five rounds for time:

400 Meter Run

20/15 Calories of Assault Bike

15 Toes to Bar

400 Meter Run

40 Air Squats

Time Cap = 40:00 Minutes

Accessory Work

Three sets of:

Elbow Jacks x 25 reps

Rest as needed

Reverse Snow Angel x 15 reps

Rest as needed