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)

.

“General Running Warm-up”

Approximately 50 feet each of:

High Knees

Over-the-fence, forwards

Over-the-fence, backwards

Bunny Hops

Suicides, remain forward facing throughout

Two sets of:

Prone Pass Through

L-Seated Single Arm Dumbbell Press x 8 reps per side

Two sets of:

Bodyweight Walking Lunge x 20 steps

Air Squat x 10 reps

Metcon

Metcon (No Measure)

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

Station 1 – 25/18 Calories of Assault Bike

Station 2 – 15 Burpee Box Jump-Overs (24″”/20″”)

Station 3 – 200 Meter Run

Station 4 – 20 Single-Arm DB Overhead Walking Lunges (55/35 lbs – 10 steps each side)

Your goal should be to finish this entire workout without falling short in any interval. If the prescribed repetitions or distances are unattainable, please adjust the reps such that you are able to complete the first round relatively comfortably, and by the final round you will be challenged both mentally and physically.

On the other hand, if the above prescription is too easy for your current level, please increase the number of repetitions/distances to ensure that your rounds match the desired levels of intensity noted above.