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 (3 Rounds for time)
PERFORMANCE:
Every 12 minutes, for 36 minutes (3 sets) for times:
1000 Meter Row
20 Burpees Over the Erg
10 Strict Pull-Ups
400 Meter Run
20 Alternating Dumbbell Snatches (50/35 lbs)
10 Single-Arm Dumbbell Overhead Squats (50/35 lbs)