CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Wrist Stretch x 30 seconds per wrist

Assault Bike x 30 seconds

Banded Lateral Walks x 30 seconds each direction

Row x 30 seconds

Banded Glute Bridges x 30 seconds

Shuttle Run x 30 seconds

Banded Squats x 30 seconds


Metcon (3 Rounds for reps)

Every 10 minutes, for 30 minutes (3 sets) for max calories/reps of:

2 Minutes of Rowing (for calories)

2 Minutes of Burpee Box Jump-Overs (24″/20″)

2 Minutes of Assault Bike (for calories)

400 Meter Run

Note number of calories/reps achieved in each set. Compare your results to April 10, 2019.

You can take your time on the 400 meter run, but make sure your focus during that run is to mentally and physically prepare yourself to reproduce or improve upon your previous set’s effort.