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

Metcon

Roxy #3 (Time)

For time:

800 Meter Run

40/30 Calories of Assault Bike

800 Meter Run

40 Burpee Broad Jumps (3′ minimum)

800 Meter Run

800 Meter Row

800 Meter Run

40/30 Calories of Assault Bike