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)

.

Tabata x 2 sets each of:

(20 seconds work followed by 10 seconds rest = 1 set)

– Single-Arm Plank

– Alternating Lateral Lunges

– Side Plank

– Air Squats

– Hollow Hold or Rock

– Plank Shoulder Taps

– V-Ups

– Bear Crawl

– Frog Jumps

– Wall Climbs

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 30 minutes of:

50/40 Calories of Assault Bike

25 Burpee Box Jump-Overs (24″/20″)

50/40 Calories of Rowing

15 Devil’s Presses (50/35 lbs)

30 Dumbbell Push Presses (50/35 lbs)

Accessory Work

Twelve rounds of:

15 Second Weighted Russian Twists (25/15 lbs)

15 Seconds Rest