CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

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

Strength/Skill

Every 30 seconds, for 3 minutes (3 sets) of:

Interval 1 – Full Support Hold on Low Rings x 20 seconds

Interval 2 – Catch Position Hold on Low Rings x 10 seconds

Every 60 seconds, for 4 minutes (2 sets) of:

Interval 1 – Freestanding Handstand Holds or Donkey Kicks x 30 seconds effort

Interval 2 – Burpee Pull-Ups x 30 seconds effort

Metcon

Metcon (No Measure)

Every 90 seconds, for 30 minutes (5 sets) of:

Station 1 – 15/10 Calories of Assault Bike (or 20/15 Calories of Rowing)

Station 2 – 5 Burpee Box Jump or Step-Overs + 5-8 Strict Pull-Ups

Station 3 – 200 Meter Run

Station 4 – 5 Burpee Box Jump or Step-Overs + 10 Walking Lunges with KB Farmer’s Carry (55/35)