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

Warm-up (No Measure)

Two sets of:

30 Second Side Plank (left)

30 Second Scapular Circles from Push-Up Position

30 Second Side Plank (right)

30 Second Supinated-Grip Hang from Pull-Up Bar

Rest 30 seconds

12 Alternating Bowler’s Squats

12 Alternating Cossack Squats

12 Band Pull-Throughs

Rest as needed

Metcon

Metcon (3 Rounds for reps)

Complete as many rounds and reps as possible in 8 minutes of:

20 Calories of Rowing

15 Chest-to-Bar Pull-Ups OR 10 Strict Pull-ups

Rest 4 minutes, and when the running clock reaches 12:00…

Complete as many rounds and reps as possible in 8 minutes of:

30 Double-Unders OR 24 Lateral Jumps Over Parallette

12 Wall Ball Shots (20/14 lbs)

Rest 4 minutes, and when the running clock reaches 24:00…

Complete as many rounds and reps as possible in 8 minutes of:

20/15 Calories of Assault Bike

10 Burpees